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METCON In Teams of 3, with a 25:00 Time Cap (Time) 400 Meter Run, 100 Deadlifts 400 Meter Run, 80 Hang Power Cleans 400 Meter Run, 60 Front Squats 400 Meter Run, 40 Push Jerks 400 Meter Run, 20 Clusters RX – 155/105 The entire team runs together. On the barbell repetitions, these are team…
TOTAL_TRAINING 147/’17 - 21/12/2017
Strength Clean squat 3x4 3x3
Hero Wod - DT 12 deadlift 9 hang power clean 6 Push jerk 5 RFT
Photo by @weightsandcrossfit
Ready, steady, strong. | Athlete@lulucling | Photo@recon_ro
METCON Tommy Mac – 2 Rounds for Time 12 Burpees 12 Thrusters, 75/115 12 Burpees 12 Power Snatches, 75/115 12 Burpees 12 Push Jerks, 75/115 12 Burpees 12 Hang Squat Cleans, 75/115 12 Burpees 12 Overhead Squats, 75/115
STRENGTH Kettlebell Swings & Snatches + Overhead Squat EMOM 10 Even: 15 KBS Odd: 1 snatch + 2 OHS METCON For Time (Post Slowest Round) On the 4:00 x 5 Rounds: 500 Meter Row 12 Deadlifts, 105/155 9 Hang Power Cleans 6 Push Jerks, 105/155 Rounds start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Any time…
METCON In a 4:00 Window – 3 Rounds (Calories) 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65) Time remaining, Max Calorie Row Rest 4:00 In a 4:00 Window – 2 Rounds (Calories) 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (115/80) Time remaining, Max Calorie Row Rest 4:00 In a 4:00 Window…
STRENGTH Back Squat (3 – 1 – 3 – 1 – 3 – 1) 3 Back Squats @ 84% of 1RM Back Squat 1 Back Squat @ 89% of 1RM Back Squat 3 Back Squats @ 84% of 1RM Back Squat 1 Back Squat @ 91% of 1RM Back Squat 3 Back Squats @ 84%…
STRENGTH D3 for Time 600 Meter Run 2 Rounds of “DT” 600 Meter Run 2 Rounds of “DT” 600 Meter Run 2 Rounds of “DT” 600 Meter Run DT is 12 Deadlifts, 9 Hang Power Clean, 6 Push Jerk, 155/105# METCON 3 Giant Sets (No Measure): 12 Barbell Rows 24 Dumbbell Close Grip Floor Presses…
