8.15.2022 Clean (Weight) Monday Clean Progression 3 x :20 Position Holds (Position 1, Hang, Power) 5 x 1 Muscle Clean +2 Clean from Power @55%,60%,60%,65%,65% 5 x 1 Power Clean + 2 Hang Cleans @65%,70%,70%,75%,75% In remaining time build to a heavy Hang Clean Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Metcon Benchmark…

8.11.2022 Front Squat (Weight) 4 x 1 Enderton Complex @ 50%,55%,60%,65% Then 3 x 8 @ 70% 1 x 5 @ 75% 2 x 2 @ 80% Metcon (Time) 4 Rounds 21/18 Cals 8 Squat Cleans 155/105 200m Run Rest 2:00 between Rounds Strength 5 x 8 Heavy Glute Bridges 4 x 8/8 Barbell Backrack…

8.10.2022 Gymnastics Gymnastics Strength and HSW Progression 4×8 Strict pull-ups SA DB bench each side 25′ HSW or Walks to Wall Metcon (AMRAP – Rounds and Reps) Metcon AMRAP10 10 KB box step overs 15 V-ups 20 KBS 100m run Metcon (Time) Directly into 30 KB Box Step Overs 40 VUps 50 KBS 400m Run

CrossFit – Mon, Aug 8 Clean and Jerk (5 x 1 Muscle Clean + 2 Pause In Dip Split Jerk @50%,55%,55%,60%,60% 5 x 1 Power Clean + 2 Split Jerk @65%,70%,70%,75%,75% 5 x 1 Clean and Jerk @ 80% and build by feel) Metcon (AMRAP – Rounds and Reps) <p>Death by EMOM<br />Min 1 –…

8.5.2022 Strength 5 x 5 Bench Press @ 75% Superset with 5 x 10/10 DB Bent Rows Metcon (Time) Work for your rest!! 0:00-6:00 10 DB alt Clean and jerk (50/35) 20 BBJO (24/20) 10 Alt DB Clean and jerk 6:00-12:00 10 Alt DB clean and jerk 30/24 cal row/ski/bike 10 Alt DB clean and…

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