131121 Back Squat

Warm up:
2 min Airdyne
3 min jump rope
5min DROMS

Strength
HBBS: 1x5@70% (#170), 1x5@80% (#195), 1x2@85%(#205), 1x3@90%(#215), 1x1@100%(#240)
 - rest 2 minutes.

Metcon
3 rounds:
15 HSPUs
25 Pullups
75 Double-unders
For time.
Time: ~20:00

131120 Burpees, Run

Warm up:

5 min DROMs

Metcon
3 rounds:
25 Burpees
Run 800m
For time.
Time: 20:09

131119 2-Position Snatch

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).
#115

131117 Run, Press, Squat

3.5 mi run

Shoulder press
#115x5x3
95#x10

Front Squat
#145x5x3

131116

Warm up
5 min Airdyne
5 min DROMS
Burgener warmup

BBGymnastics
15 minutes to establish a 1RM Snatch
#130

Metcon
"(Plus Sized) Helen"
3 rounds for time of:
400m Run
21 KB Swings 32/24kg
12 C2B
Pull-ups
For time.
13:24

131113 Back Squat

Warm up
3 min jump rope
5 min DROMs
Bear crawls


Strength
HBBS: 1x5@70% (#170), 3x4@80% (#195)

131112 2RM Pause Clean & Jerk

Warm up:
3 min Airdyne
5 min DROMs
Burgener Warmup

BBGymnastics
15 mins to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. 145#

Metcon
100 Burpees for time.
*Every two minutes (beginning at 0:00): 5 Strict Pull-ups
Time: 13:30