11/29

Squat Snatch
1-1-1-1-1

4 Rounds:
9 Deadlift
6 Hang Power Clean
3 Push Press
Rest 3 Minutes
* For weight, not time (work up to heaviest possible weight)
** Must touch and go – no resting with bar on ground during rounds

Squat Snatch
75-75-85(power)-75-75

Metcon:
100-110-115(only got 1 PP)-95

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Tabata Something Else

Jerk
2-2-2-2 (Add 2.5-5 lbs to your last sets of doubles)

“Tabata Something Else”
8 Rounds of 20 seconds of work, 10 seconds of rest for each:
Pull-ups
Push-ups
Sit-ups
Squats
Your score is total number of reps.

Jerk
95-115-115-125

Metcon: 🙂
Didn’t really count. Oops.

11/27

EMOTM 10 Minutes
2 Power Snatch
4 HSPU

4 Rounds:
12 Games Standard Box Jumps (24/20)
10 Alternating DB Step-Ups (70/50) (One DB)
8 Toes to Bar
6 DB Snatches (70/50)

EMOTM
85# w/ 4hspu first 2 rounds then a steady decline… bleh

Metcon: 12:02RX
This sucked donkey balls.

11/21

Jerk
3-3-3-3 (Add 2.5-10lbs from your last day of triples)

4 Rounds
20 KB Swings (70/53)
Run 400m
Rest 1 Minute

Jerk
85-85-105-115-85

Metcon: 15:23rx

11/20

EMOTM 10 Minutes
2 Snatch High Pulls (100-110% of your 1RM Snatch)
4 HSPU

5 Rounds:
10 Pullups
15 Jumping Squats (45/35 – barbell racked on back)

EMOTM
115 w/4 HSPU for 1st 5 rounds and 2 for the last 5 rounds

Metcon: 9:46rx

“Grace”

Squat
5-5-5-5

“Grace”
30 Clean and Jerk (135/95)

Squat
165-185-185-185

Grace – 4:11RX (36 seconds faster than last time but still 5 seconds slower than my PR)

“Ralph”

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

“Ralph”
4 Rounds:
8 Deadlift (250/175)
16 Burpees
3 Rope Climbs
Run 600 meters

25:45
Scaled to:
2 rope climbs first round w/600m run
0 2nd & 3rd rounds w/600m run
1 4th round w/400m run