Power
1) Bench Press: 1X5@40%, 1X3@50%, 1×5 @60%
Conditioning
100 Burpees
10 Snatches (full) @ 85%/70% of BW (85% men – 70% women)
The Outlaw Way
In Omnia Paratus
Power
1) Bench Press: 1X5@40%, 1X3@50%, 1×5 @60%
Conditioning
100 Burpees
10 Snatches (full) @ 85%/70% of BW (85% men – 70% women)
M/28/#157/NorCal
Power
1. Done
Conditioning
No bar so did 100′ handstand walk
17:24 (mile, 100 burpees, handstand walk)
Power:
1) 80/100/120
Conditioning:
8:31
Power
1.) Done
Cond
Another 30 min piece staying around 160 BPM
30 min. AMRAP of:
Row 500m
10 Burpees Over the Rower
30 DU’s
7 rounds + 375m. Avg HR – 155
Guessed what we will do for lifting, and caught up with this weeks metcons
1) Power Snatch 3×2@80%
2×40/45/50/55/60kg
2) Bench, went for 1RM as well for bench
5×60/70/75/80kg
3x85kg
2x90kg
1×95,100kg
Thats a 10kg PB.
3) For time:
3 rounds of-
6 Muscle-Ups
30 Double-Unders
Row 1k
3 rounds of-
4 Muscle-Ups
50 Double-Unders
14:52
Did 8 mu rest hips to rings
4) For time:
Run 400m
7 Power Snatches 135/95#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 135/95#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 135/95#
Run 400m
Did with 50kg
13:35
Power:
95, 115, 135
Conditioning:
9:56 ~ (Burpees-5:24, snatches @ 165# 10/10)
Started before it was posted
Power
1) Snatch: Work up to 90%
115
2) Clean & Jerk: Work up to 90%
155
3) Bench
70, 90, 110
Conditioning
16:58 Snatches @ 115 done as singles. Had to throw on weightlifting shoes after the first few attempts were fails.
I kept my time running while changing shoes.