09-24-18: Jumpin & Snatchin

Hang Power Snatch:
5@50%
4@60%
3@70/75%
2@80/85%

Complex:
In 10′ Complete
Double Unders –  Elite: 300 RX: 200 Int: 100
Then
Find Heaviest 2 Rep Hang Snatch

Metcon:
10′ AMRAP
20 Alt DB Snatch  
20 Box Jumps  70/50

09-21-18: Deadlifts & 15 Amrap

Deadlifts:
8@45%
5@55/65%
3@75/85%
1@95/101% Maybe!

15′ AMRAP
100 Airsquats
20 Bar MU / 30 Really Hard Pullups
100 Walking Lunges
30 TTB

09-20-18: Choices….

Squat Clean
5@50%
4@60%
3@70%
3@75%
2@80/85%

Metcon:  Choose Power OR Endurance

POWER
15-12-9
Hang Clean
Front Squat
STO
155/105
25′ Cap

ENDURANCE
21-15-9
Hang Power Clean
Bar Over Burpees
STO
400m Run After Each Round
75/55

09-19-18: Run, Wallballs, Repeat

Thrusters:
8@45%
5@55/65%
3@75/85%
1-3 Reps @ 90%
2 Rounds For Time (20′ Cap)
800m Run
50 Wallballs

09-18-18: 4 Rounds Max Effort

Squat Snatch (or Squat Clean)
5@50%
4@60%
3@70%
2@80%
1@85/90/95%

WOD:
4 Rounds
:00-1:00
Max Reps Squat Snatch or Squat Clean @ 70-80%
1:00 Rest
2:00-3:00
Assault Bike / Row for Max Calories*
1:00 Rest
*Switch Bike/Row Each Round

09-17-18: My Plate

Strict Press:
5@40/50/60/70/80%
*Perform 5 Thrusters at Each Weight

WOD:
For Time – 4 Rounds
20 Plate Front Squats  45/35
20 Plate Sit Ups
20 Box Jumps  24/20
E4MO4M:  100m OH Plate Carry
24′ Cap

09-14-18: Fridays are Fun

Hang Squat Clean & Push Jerk
5@50%
4@60/65%
3@70/75%
2@80%

WOD:
For Time
800m Run
100 DU
600m Run
75 DU
400m Run
50 DU
200m Run 
(Elite = 2x DU)

09-13-18: Squats then NFT Bench

Backsquats:
8@45%
5@55/65/70/75/80/85%

WOD:
5 Rounds NFT
7 CG Bench (Moderately Heavy)
5 Burpee to Plate + Squat
25 (2 ct) Flutterkicks – Plate Pressed

09-12-18: Row, Run, SQUAT, Repeat….

Power Snatch:
5@50%
4@60%
3@70/75%
2@80/85%

WOD:
For Time – 
300m Row
200m Run
30 Front Squats  135/85
300m Row
200m Run
20 Front Squats
300m Row
200m Run
10 Front Squats

09-11-18: 343 WOD

Clean & Jerk
12′ to get 1RM

WOD:  
343
To Honor the 343 NY Firefighters Who Lost Their Lives on 9-11-01

With a Partner; Split Reps As Needed; One Bar; Strip Weight as Needed
100 Deadlifts  145/115
100 Power Cleans  95/65
100 GTO  65/35
43 Synchro Burpees