12/11

EMOTM 10 Minutes
2 Deadlifts
1 Set Strict Pull-ups (No more than 10)

AMRAP 10 Minutes
4 HSPU
8 1 Arm DB Snatches (70/50)
12 DB Step-ups (24/20)

EMOTM
175#
2 Pullups

Metcon: 4 rx first round then dropped to 40#

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7/5

Snatch
Establish a new 1RM

5 Rounds
5 Front Squat (135/95)
5 Back Squat (135/95)
5 Strict Pull ups
15 Hand Release Push ups

Snatch
85 (full squat)

Metcon:
13:21rx

Barbell Complex

3 Rounds
Max Set Strict Pull-ups
Rest 2 Minutes

3 Rounds
12 Back Squats
9 Shoulder to Overhead
9 Hang Power Cleans
12 Front Squats
Rest as Needed

Max strict Pullups
8/7/6

Metcon:
No clue on time.
Round 1 @ 95#s – dropped bar after 6 FS.
Round 2 @ 85#s – dropped 2x
Round 3 @ 75#s – dropped 2x

Should have started at 85 and prob could have gone unbroken, per instructions. Whoops.

2/21 @ 630

3 Rounds
Max Rep Muscle-ups/Strict Pull-ups

Rest 90 Seconds

30-20-10
KB Swing (70/53)
Burpee
Push-press (95/65)

Strict Pullups
7-4-3

Metcon: 12:57RX

1/10 @ 6pm

Snatch Balance
2-2-2-2-2

AMRAP 12 Minutes
5 HSPU
5 Power Cleans (165/115)
5 Strict Pull-ups

Snatch Balance:  55-65-75-75-85 (f)

Metcon: 4+4 w/abmat for kipping HSPUs

11/9 @ 5pm

Bench
5-5-5

5 Rounds
5 Thrusters (135/95)
5 Weighted Pull-ups (40/25)

Bench 105 (fail after 3rd)-100-100
Metcon – 6:something-closer-to-7 but there’s a good chance I only did 4 rounds. 1st round at 95, scaled to 85 for the remainder. 2-3 strict pullups per round, and the rest kipping (sorry Brian!).

This was basically a hot mess. Not exactly sure what happened.

 

10/6 @ 6pm

Power Clean
2-2-2-2-2-2-2

5 Rounds
5 Front Squats (185/125)
7 Strict Pull-ups

PC
85-115-115-115-105-105-115
Tried to work on form a bit

Metcon:
🙂 I forgot what I got now. Something around 6:49?
W/85lb front Squats