131027 High Bar Back Squat

Warm up:
5 min Airdyne
5 min DROMs
Barbell complex (behind the neck press, overhead squat, snatch balance) 3 x 3

Strength
HBBS: 1X6@65% (155#), 1X6@75% (180#) , 2X6@80% (195%)

Metcon
3 rounds:
30 Alternating pistols (to box)
20 T2B
10 Wall Walks
For time.
Time: 21:10

131015 Barbell Complex

Warm up:
3 min Airdyne
5 min DROMs
Burgener warmup

BBGymnastics
15 minutes to establish a 1RM of the following complex:
Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
120#

Metcon
4 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB T2B
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of T2B. Chalk your hands BEFORE you begin the 400m run.
Time: 6:21
Reps: 41

Ugh. Came close to puking on that one.

131003 Hang Snatch

Warm up
Shoulder mob
Burgener warm-up

BBGymnastics
Hang Snatch- Take 10 minutes to work to a heavy triple, then repeat for three sets- rest approx. 2 minutes
105#

Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg (16)
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.
Time:18:35

130727 WallBall, Push ups and Toes-to-bar

Warm up:
1.5 mi run
5 min DROMs
Burgener warm-up

Strength:
Overhead Squat 5 x 5
115#
Glute Ham Raises
5-10-15

Metcon:
10 min AMRAP of:
15 wall ball (20#)
10 HR push-ups
5 T2B
Score: 4 rounds + 15wb + 4 push ups

130119 Deadlifts

CFSB C1W1D1

Buy in:
5 min Airdyne
5 min DROMs

Strength:
Deadlift 3 x 3
245-260-275

Hi-rep set
205# x 15

Metcon:
3 rds
15 box jumps
20 toes to bar
25 sit ups
Time: 11:42

Cash out:
max strict chin ups = 8

Switching back to CFSB for a few cycles to focus on strength.

130103 Row, Push ups, T2B, Jumping squats, Pull-ups & Row

Buy in:
5 min row
5 min DROMs
OHS 45# x 10 x 2
Drop Snatch 45# x 5 x 2
Snatch Balance 95# x 5 x 2
Heaving Snatch Balance 115# x 5

Conditioning:
2 min ME Row for Calories
-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute

2 min ME Row for Calories

Scores:
46
2 rounds + 15 push-ups + 8 T2B
2 rounds
37

Cash out:
Turkish Get-up 45# x 5 each side