Tuesday, 100615

  
Am

A. Snatch – 3rm from blocks (knee height)

B. Muscle snatch- heavy 5 rep, 3 rep and single in 12 min of work 

C. Weighted chin-ups 4×6 ahap

D 10 min row @60-70%

Pm

A. MAP training per @80-85% – sustainable rds 

AMRAP 8

100m run (done in 50m increments shuttle run)

200m row

30 double unders 

Rest 3 min 

AMRAP 8

1 legless rope climb 15′

3 deadlifts 315/223

5 box jumps 36/30

Rest 4  min

800m run x 3 rest 1:30 between 

B. Assistance Work

Weighted ghd extension bar on back 3×10 with pause on last rep 

+

Reverse hyper 3×25 @25% of your back SqT 

+

3 x 5 tgu each side 
One session :

A. Snatch – 3rm from blocks (knee height) 

B.  Weighted chin-ups 4×6 ahap
C. MAP training per @80-85% – sustainable rds 

AMRAP 8
100m run (done in 50m increments shuttle run)
200m row
30 double unders 
Rest 3 min 
AMRAP 8
1 legless rope climb 15′
3 deadlifts 315/223
5 box jumps 36/30
Rest 4 min
800m run x 3 rest 1:30 between

11 thoughts on “Tuesday, 100615”

  1. Brandon Petersen

    A. Muscle snatch
    155×5. 176×3. 195×1
    B. AMRAPS
    4+300
    &
    8+1

    Did the amraps both in am then at night.
    Am scores were
    4+135
    &
    7+7

      1. Brandon Petersen

        maybe like 87%…. the pm one, bit higher on portion #1 hahahaha Watching our CFF guys get hammered on last team day; I figured i may have to start training again 😉

  2. Snatch at 85kg

    Able to do the metcon with da boyz (justin and Andie)

    Wod 1
    4 + 100

    Wod 2
    6 +7 reps

    Runs done

    Assistant done

  3. mickey kilmartin

    A-225 for double misses third but waited and hit it after
    B-135/150/165
    C- 4+230/6 even/runs done so legless rope climbs up are getting better for me but need to work on my descent- way to slow and waste too much energy
    D- accessory work done
    E- row done

  4. Am: 30 minutes on airdyne
    5 min legs
    10 minutes 75%
    10 minutes :30 sec ME :30 legs
    5 minutes 60%

    PM:
    Snatch 3rm (went from floor)
    215lb hit 225 for 2 missed third (no straps)

    Wod 1:
    4+ 100m run
    Wod 2:
    6+2
    Runs completed

  5. A. 205, hit 225 but kept failing at 2nd attempt
    B. 5x 155 1x 175 muscle snatch pr on 1
    C. Chin ups #35
    D. Row done
    Pm
    A.
    4+ row
    Rest
    6 flat legless feeling better
    B. Runs down

  6. Joshua Rosenthal

    A. Snatch from blocks x3 worked up to 105 trying to get a full snatch iffy results

    B. Chin ups x6 – Body weight, 5 lbs, 7.5 lbs (5), 5 lbs (5)

    C. Running Metcon

    8 min amrap – run 100 m, row 200, 30 d.u – 3 + 1 run, 140 m row

    rest 3 minutes

    8 min amrap – 1 banded m. up, 3 dlift 275, 5 bx jmp 36″ – 3 rounds

    rest 4 minutes

    Three 800m run with brief rest 4:50, 4:52, 5:09 …rough

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