Front Squat 4-4-4-4

Front Squat 4-4-4-4

105lbs across all sets

 

4 runds 300m row. Rest as needed

Fastest pace: 10:03

Slowest pace: 11:08

 

 

Front Squats

Front Squat
2-2-2-2-2

95-105-115-115-105

AMRAP 10 Minutes
5 Push-Press (135/95) 65 lbs
10 Wallballs (8lbs)
15 Sit-ups
Post loads and times to comments.

7 complete rounds

 

Power Clean metcon

AMRAP 7 Minutes
Muscle-ups/Hardest Pull-up and Dip Variation
(subbed strict pull ups with 3 bands)

12 Power Cleans (155/100) 75lbs
24 DB Step-ups (50/35 up to a 24/20 inch box) 20 lb DB and 20 inch box
9 Power Cleans
18 DB Step-ups
6 Power Cleans
12 Step-ups
You will use a single DB or KB for the step-ups

6:28

Overhead Squats

3-3-2-2-2-1-1-1-1 -85-90-95-97.5-100

Monday 111219

5 Rounds
5 Backsquat (95lbs)
5 Strict Weighted Pull-ups (blue + red + yellow bands)
You choose the weight. This is not for time, but it is OK if you sacrifice some weight in order to keep moving. Keep rest breaks down, try not to break the sets.

 

 

4 Sets
10 DB Hang Squat Cleans (45/30)
10 Candle Stick Burpees (Jump Laterally Over a up Ended Dumbbell)

2k Row and Front Squat

Front Squat 3-3-3-3-3

95lbs

Row 2K- the scaling options were either 1500 or 7:30 for time

I rowed for 7:30 and did about 1700m.

 

Snatches- Thurs 12-01-11

Snatch
3-3-3-3-3

worked on form/technique. Most sets at 47#

21-15-9  (21-12-6)
Russian KB Swing (70/53) – 35lb American KB swing
Wallball (20/14) – 12lb
Knees to Elbows – knees to somewhere

8:01

Tuesday 11-29-11

AMRAP 5 Minutes
Row 600m
AMRAP Muscle-ups/Muscle-up Transitions (subbed pull ups with 2 red bands)

Rest 3 Minutes

AMRAP 5 Minutes
5 DB Ground to Overhead (50/35) (15 lb dumbbells)
5 Burpees

Rest 3 Minutes

AMRAP 5 Minutes
10 KB Sumo Deadlift High-Pull (70/53) (30 lb KB)
30 Double Unders (20 DUs)
Post a score for each couplet.

Lost count on these. But I showed up and worked hard. That’s the goal right now.

Monday 11-28-11

Overhead Squat
3-3-3-3-3

worked up to 1 set at 75lbs

15-12-9 (12-9-6)
Thrusters (95/65) – 47lbs
Renegade Rows (40/25) – 15 lbs

19:14

11-27-11

5 Rounds- 4 rounds
5 Push Press (155/100)- 65 lbs
10 KB Swings (70/53)- 30 lbs
Run 200m

12:14. Ouch

Rest

Tabata
Box Jumps (24/20)
Sit-ups