1/23

Jerk
3-3-3-3 (add 2.5-5lbs from your last set of triples)

AMRAP 10 Minutes
6 Pistols
6 Pull-ups
6 10ft Wallballs (20/14)

Jerk
95 across – trying to work on form. It’s not going well.

Metcon: 5+4 RX+ (C2B and 16#)

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1/9

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

21-15-9
Power Clean (135/95)
Over the Box Jumps (24/20) *
Pull-ups
* No landing on the top of the box.

Jerk
105-105-125-125

Metcon: 12:43rx

11/14

Jerk 1-1-1-1

10 Thrusters (135/95)
10 Weighted Pull-up (50/35)
20 Thrusters (95/65)
20 Chest to Bar Pull-ups
30 Thrusters (65/45)
30 Pull-ups
Change your own Weights

Jerk
120-125-130-130
Was able to focus on keeping my elbows up and felt so much better than normal!  Now gotta work on the split landing… grrr

Metcon: 14:47RX

4/17 @ 630

3 Rounds
Max HSPU
Rest as needed

5 Rounds
15 Burpees
10 Chest to bar Pullups
Rest 2 Minutes

HSPU
7-7-7
Clearly should have done a bit more on the first round.

Metcon:
15:38RX

3/2 @ 530

Back Squat
2-2-2-2-2-2-2-2 (60-70%)

AMRAP 10 Minutes
5 Chest to Bar Pull-ups
10 Hand Release Push-ups
15 Jumping Squats

Focus on speed an explosiveness in the squats. If the bar speed slows it means you are going too heavy. Keep rest relatively low (90 seconds).

BS
135-135-155-165-165

Metcon: 6RX

2/17 @ 430

3 Rounds
Max Set Chest to Bar Pull-ups

AMRAP 15 Minutes
1 Squat Clean Thruster (95/65)
1 Step Down Box Jump (30/27)
2 Squat Clean Thrusters
2 Step Down Box Jumps
Continue to add one each set.

Chest to Bar
5-3-4

Metcon:
9+1RX

2/9 @ 630

Snatch
2-2-2-2-2 (Squat snatch as long as you can and switch to power if it allows more weight).

21-15-9
Chest to Bar Pull-ups
Burpees

Snatch 75-75-75-85(f-on the squat but did get 85 for power snatch several times)

Metcon: 7:47RX

Chest-t0-bar pullups are SUPA hard!!  I sorta had to do a double-ish kip just to be able to throw myself up that high.  Clearly need to work on these.