9/21

EMOTM 10 Minutes
2 Overhead Squat
2 Muscle-ups/Transitions/Pullups

3 Rounds
1 Minute Burpees
Rest 1 Minute
1 Minute Row (Cal)
Rest 1 Minute

OHS at 75

Metcon: 98rx

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9/7

EMOTM 10 Minutes
2 Power Cleans (115)
4 Handstand Push-ups

21-15-9
Overhead Squats (75)
Burpees

EMOTM
2 rounds at 4 HSPU and then shit just fell apart. No idea what happened as I can usually get through 8-10 minutes of 4 reps. Weird.

Metcon:
9:02 w/75# OHS instead of 65# Hang Squat Snatch

8/24 @ 0530

EMOTM 10 Minutes
2 Snatch Balance
8 Situps

4 Rounds:
5 Overhead Squats (135/95)
10 Box Jumps (24/20)
Run 200m

EMOTM
W/55#’s

Metcon:
7:54 w/75# OHS

“Nancy”

Nancy
5 Rounds
400m run
15 OHS (95/65)

Time: 15:45rx

8/9 @ Noon

Clean and Jerk
3-2-2-1-1-1

4 Rounds
7 Overhead Squats (115/80)
14 Pushups
21 DB Suitcase Lunges – 1 Arm (50/35)

Clean and Jerk
85-115-115-125-125-135(f… Blower since this has been my 1RM for a while now.)

Metcon:
9:ish w/75# OHS

7/19

Games Chipper
10 OHS (155/105)
10 Over the box jumps (24/20)
10 Fat bar thrusters (135/95)
10 Power Cleans (255/125)
10 TTB
10 Burpee MU
10 TTB
10 Power Cleans (255/125)
10 Fat bar thrusters (135/95)
10 Over the box jumps (24/20)
10 OHS (155/105)

Scaled OHS to 65, thrusters to 85 and burpee Pullups

16:00
This completely crushed me.

5 Rounds
Row 250m
56.8, 53.6, 56.x

7/16

The one set of 25 burpees happens after the set of 9 KB swings. At this point you should know your 5RM. We have been doing sets of 5 for months. We are taking weight off of that and then only doing it for sets of 3. It may feel easy at first, but it won’t in a few weeks as you add 10lbs every week.

Squat
3-3-3-3-3 (90% of your 5RM. Do not go higher even if this feels light).

21-15-9
Overhead Squat (115/75)
KB Swings (53/35)
25 Burpees

Squat
155 across the board

OHS at 65
8:xx