8/16

Squat Clean
3-2-2-1-1-1

21 Power Clean
18 GHD
15 Power Clean
12 GHD
9 Power Clean
6 GHD

Squat Clean
85-105-115-125-125-135(power)

Metcon:
5:40 w/95#PC

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“12 Days of Christmas”

12 Days of Christmas

1 Squat Clean (185/125)
2 HSPU
3 Pullups
4 KB Snatch (1.5/1 pood)
5 Box Jumps
6 Situps
7 Dead Lifts (185/125)
8 Pushups
9 Squats
10 KB Swings (1.5/1 pood)
11 Burpees
12 TTB

To be done like the song. 1st round is 1 squat clean, 2nd round is 1 squat clean and 2 HSPUs, etc…. Use the same bar for SC and DLs and same KB for snatches and swings.

Metcon: 34:21
Scaled to 105# Squat Cleans & DLs. DLs were too light…. Everything else rx’d.

11/23 @ 6pm

Split Jerk
3-3-3-3-3

5 Rounds
5 Squat Cleans (135/95)
10 Push-ups

SJ
85-85-105-105-115

11/21 @ 6pm

Front Squat
3-3-3-3-3

AMRAP 7 Minutes
7 Hang Squat Snatch (95/65)
7 Squat Cleans (95/65)
75ft Walking Lunge (45/25)

Front Squat

135-135-135-135-135  (This is a 5 # PR from my 1RM…so clear sign of improvement!) woot woot

Metcon – this was a f*&king hot mess.  1 lunge shy of 2 full rounds

Started out RX and then scaled to 55 because I cannot figure out how to do the stupid hang squat snatch properly.  Scaling did not help.

9/16 @ 4pm

Snatch Balance
3-3-3-3 (70% 1RM Snatch)

4 Rounds
10 Squat Cleans (155/105)
20 Push-ups

55-55-55-65

11:26 w/85# squat cleans & half knee pushups

7/28 @ 5pm

Squat Clean
2-2-2-2

AMRAP 7 Minutes
4 Deadlifts (225/155)
8 Ring Dips/Push-ups
12 Box Jumps (24/20)
Post loads and times to comments.
If you cannot do ring dips, do not use bands. Do push-ups.

Squat Clean:  85-85-105-110 PR (failed at 115)

Rounds:  5+18 (105lb dead lifts, knee pushups)

6/9 @ 5:30 – Patriot

W/U
10 Junk Yard Dogs
10 Over/Unders

Clean
1-1-1-1-1-1-1

21-15-9
Thrusters (65/45)
Jumping Pull-ups

Squat Clean – 85-85-85-105-105-105 (bad form)-85-95

Metcon: 3:48 rx’d