Strength
Squat
Work up to a heavy single in 7 reps
215lbs (PR)
Metcon
For Time: 9:55
100 pull ups for time.
*Every minute on the minute do 3 burpees.
Strength
Back squat
5 x 3 x 175lbs
Metcon
For Time:
75 Thrusters (65#)
*On the minute, every 2 minutes do 5 burpees
Time: 12:15
For time:
21-15-9
Push Jerks
Box Jumps
Joseph: 95lbs/30″ – 10:41
Meagan: 65lbs/24″ – 4:47
Back squat 4×2@90%:
Joseph: 175lbs
Meagan: 75lbs
Jan 20, 2012 5:52 PM
For Time:
Joseph- 31:48
Meagan – 13:40
Strength
Floor Press
5 x 3 – 135# / 65#
Metcon
3 rounds for time of:
20 Hang clean, 75/45 lb.
20 Push press
20 Power snatch
20 Box jumps
3 Front Squats (@60% of 1RM) on the minute for 10 minutes
…then go straight to…
AMRAP in 10 Minutes of:
5 Pullups
10 Pushups
15 Squats
107 lbs (cleaned each set)
AMRAP 6 rounds + 5 pull ups, 10 push ups, 0 squats
5 Rounds for time:
400 Meter run
10 kb snatches (left)
10 kb snatches (right)
Time: 16:06
Current body weight: 127lbs
Back Squat: 150lbs
Clean: 75lbs
Deadlift: 160lbs 1RM
OH Squat: 76lbs
Split Jerk: 90lbs 2reps
Fran – 7:50
Helen – 12:19
Current body weight: 145lbs
OH Squat: 135lbs 3 x 3
Clean: 175lbs 1RM
Split Jerk: 165lbs
Back Squat: 145lbs x 3 x 3
Dead Lift: 245lbs
Planked 55lbs for 1 minute
Fran: 11:45
Helen: 13:25
Notable Workouts:
7 Rounds
25 DU
10 Wall Balls
Time: 8:36
For Time: 13:19
Strength Split Jerk 165lbs (pr)
Metcon
For Time:
10 Muscle Ups (6 as RX, 12 pullups & dips)
15 Handstand Push Ups (5 as RX, 10 using box modification)
Squat Clean, 20 Reps (95#)
800m Run
