140916

Competitor
Clean and Jerk
3 x 2 @ 85%

Snatch Grip Deadlift
1RM

EMOM for 10 minutes:
100m Row
6 Burpees / 4 for Women

General
Deadlift
1RM

3 Rounds for Time:
Treeline Run
20 Push-Ups
25 Sit-Ups


140915

Competitor
Snatch – Max
However, no steps or bobbles are accepted. Must be a perfect and flawless lift to count.

Back Squat
5RM

For Time:
10-8-6-4-2 Overhead Squat (Bodyweight)
10-15-20-25-30 Pull ups
*Women .75 BW

General
Back Squat
4 x 5

“Fran”
For Time:
21-15-9
Thrusters 95/65#
Pull-ups


140912

Competitor
Snatch

Back Squat
2 x 10 @ 90%

For time:
50′ Handstand Walk
-then-
5 rounds of:
15 Burpee Box Jump Overs 24/20″
10 Toes to Rings
-then-
50′ Handstand Walk

General
Front Squat
3 x 2

10 min AMRAP:
15 Box Jump 24/18″
10 Push-Up


140911

4 x Max Effort Ring Dips

In 12 Minutes:
Run 1 Mile
Then in the remaining time AMRAP:
10 Kettlebell Swings 53/35#
10 V-Ups


140910

Competitor
Front Squat – 2RM
Then 3 x 2 @ 90%

Push Press
3RM

For Time:
100 double unders
30-20-10
Toes to Bar
Kettlebell Swings 70/53#
100 Double Unders

General
Press
5RM

For Time:
1000m Row
30 Shoulder to Overhead 115/75#
30 Front Rack Lunges 115/75#


140909

Competitor
Power Clean (Floor, Hang, Floor)
Max – then 2 sets @ 90%

Clean Deadlift from Deficit
5RM

For Time:
500m Row
20 Strict Handstand Push-ups
20 Front Squats 185/115#
20 Kipping Handstand Push-ups
500m Row

General
Deadlift
3 x 3 (don’t let go of bar)

Every min on the min (alternate mins) for 14 Mins:
Max Effort Burpees
Max Effort Power Cleans 115/75 #


140908

Competitor
Snatch (Floor, Hang, Floor)
Max – then 2 sets @ 90%

Back Squat
10RM (last week of 10’s)

3 rounds for time of:
20 Wall Balls 30/20#
20 Chest to Bar Pull-ups

General
Back Squat
8, 6, 5, 4, 3, 2

3 rounds for time of:
20 Wall Balls 20/14#
20 Pull-ups


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