partner

CFND – Cardio Fit Metcon (Time) Partner 100 wall ball situps-while partner holds plank -switch when needed shuttle run together 100 DB push press-partner holds squat shuttle run together 200 jump rope-partner hangs on bar shuttle run together 100 mt. climbers-hold plate overhead shuttle run together 100 DB snatch- hold plate out front shuttle...

Monday 7.2.18

Barbell A1. Back Squat (8@65%, 5@75%, 4@82%, 4@88%, 4@92%) off of 3 RM A2. Perform a set of weighted ring dips (10/4) If you can’t do weighted ring dips perform 80% of however many ring dips you had in your max effort 2 weeks ago. Same would apply for push ups. Conditioning Granite Games 18.3 Rx 12MIN TIME CAP 3 Rounds for time 12 Chest to Bar Pull-ups 12 Alt. Dumbbell Snatches (50lb/35lb) Tie Break Time Recorded, Immediately followed by… 3 Rounds for time 12 Bar Muscle Ups 12 Alt. Dumbbell Snatches (50lb/35lb) Granite Games 18.3 Intermediate 12MIN TIME CAP 3 Rounds for time 12 Chin Over Bar Pull-ups 12 Alt. Dumbbell Snatches (50lb/35lb) Tie Break Time Recorded, Immediately followed by… 3 Rounds for time 8 Chest To Bar Pull-ups 12 Alt. Dumbbell Snatches (50lb/35lb) Granite Games 18.3 Scaled 12MIN TIME CAP 3 Rounds for time 12 Jumping Pull-ups 12 Alt. Dumbbell Snatches (35lb/20lb) Tie Break Time Recorded, Immediately followed by… 3 Rounds for time 8 Chin Over Bar Pull-ups 12 Alt. Dumbbell Snatches...

Push and run

CFND – Cardio Fit Push and Run (Time) 200 M run 10 pushups 200 M run 9 pushups 200 M run 8 pushups… 200 M run 1...

AMRAP X 2

CFND – Cardio Fit Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 thrusters 10 ring dips 15 tuck jumps Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 burpee box jumps 20 floor bench press 30 weighted reverse...