Author Archives: cbroccoli

Squat Cleans then Pullups, Burpees, Squat Cleans and Run

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E2MOM for 16 minutes

3 x Hang Squat Clean

Then AMRAP in 12 minutes

  • 12 x Pullups
  • 8 x Bar Hop Burpees
  • 4 x Squat Cleans @ 95lbs
  • Run 200m

Results:  For the Squat Cleans 95-105-115-125-130-135-140-145(only 2 reps).  Metcon 3 rounds plus 21 reps.

Overhead Squats and Toes to Bar then Pike Press and Russian Twists

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Then EMOM for 10 minutes

  • 2 x Overhead Squats

Then for time do 21-18-15-12-9-6-3 of

  • Overhead Squats @ 45lbs (empty bar)
  • Toes to Bar

Not for time

  • 30 x TRX Pike Press
  • 30 x Russian Twists (over/back = 1 rep) @ 10kg

Results: For the first part worked up to 65lbs.  Metcon in 14:11, Overhead Squats were not as hard as I thought they would be… did the first round of 21 unbroken. Next time need to go heavier. I remember the day when one empty bar OHS was impossible!

Week in Review for June 18 to June 24, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday W Split Squat Task
Tuesday – – –
Wednesday W Push Press Task
Thursday W Ovethead Squats EMOM
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday GM Pullups
Sandbag Thrusters
Box Jump Overs		 Task
Tuesday M Run Task
Wednesday MW Run
Push Press
Double Unders		 Time
Thursday MG Kettlebell Swings
Handstand Pushups
Pullups
Ties to Bar		 EMOM
Friday WM Deadlift
Squat Clean
Push Press
Front Squat
Run		 Task
Saturday – – –
Sunday M Run Task

Deadlifts, Squat Cleans, Front Squats, Push Press and Run

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Taken from CF Invictus’ Get a Grip partner WOD.

For time do 50 rounds of the following complex

  • 1 x Deadlift @ 95lbs
  • 1 x Squat Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs

Every time you put the bar down (longer than a touch and go), run 400m.

Results:  34:29.  Broke it for the most part into 5 rounds between runs (7-5-5-5-5-5-5-5-4-4), so came to around 3600m total run.