Wednesday July 17 & Barbell Club

Warm Up

Group Dynamic

Skill

Power Clean (5@55,5@65,3@75,3@85,1+@95)

Metcon (10 MIN TIME CAP)

10 ---> 2 (by 2)

Shoulder to Overhead (155/105)
(185/125) RX+

5 ---> 1

Muscle-ups

Barbell Club

Skills

Clean & Jerk

Clean Pull + Power Clean

Front Squat

Metcon

AMRAP 5

2 Deadlift (315)

3 Muscle-ups

July 16

Warm Up

Dynamic Warm-up

Skill

Every 30 seconds for 5 mins perform 2 reps Hang Power Clean @ 60% 1rm

Metcon

In groups of 3:

300 Wallballs

4000 meter Run

5000 meter Row

Partition any way

Two may work at a time

Monday July 15 & Barbell Club

Warm Up

Group Dynamic

Skill

Push Press (5@55,5@65,3@75,3@85,1+@95)

30 seconds after, complete

Chest 2 Bar Pull-up (5,5,5,5,5+)

Metcon

"ISABEL"

30 Power Snatch 

(135/95)

Barbell Club

Skills

Snatch 

Snatch Pull + Power Snatch 

Back Squat

Metcon

"ISABEL"

30 Power Snatch 

(135/95)

Rest 2 mins

3 sets:

30 secs on, 90 secs off for Max Reps

Set 1 - 205

Set 2 - 185

Set 3 - 165

Score is total max reps

Saturday July 13

Warm Up

Group Dynamic

Skill

Front Squat (5@55,5@65,3@75,3@85,1+@95)

30 seconds after, complete

Strict/Weighted Ring Dips (5,5,3,3,1)

Metcon

"CCF Ability Test"

AMRAP 15

5 Pull-ups

10 HR Push-ups

15 Wallballs

20 KB Swings (55/35)

compare to June

July 12

Warm Up

Dynamic Warm-up

Skill

Every 30 seconds for 5 mins perform 1 rep Jerk @ 60% 1rm

Metcon

3 rnds:

10 Hang Squat Snatch (95/65)

15 Box Step-ups (95/65)

500 m Row or 400 m Run

July 11 Power Snatch 3+

Barbell Club

If you are going to participate in the Barbell Club we will have our first workout Monday July 15.  If possible try to come in knowing a 1 rep max for the following lifts: Squat Snatch, Power Snatch, Back Squat, Squat Clean, Power Clean, Jerk, Front Squat, and Press.  If you do not have a 1 rep, we will work with you to find a number. 

Warm Up

Dynamic Warm-up

3x3 Deficit HSPU

3x3 Pistols (Alt leg)

Skill

Power Snatch (5@50,3@60,3@70,3@80,3+@90)

Metcon

AMRAP 15

With a partner,

200 m Run

10 SDHP (75/55 - use bars)

Partners complete couplet, then switch

July 10 "Nutts"

Warm Up

Dynamic Warmup

Skill

Movement Demo

Metcon

"Nutts"

10 HSPU

15 Deadlift (250/175)

25 Box Jumps

50 Pull-ups

100 Wallballs

200 Double Unders

400 m Run