141208 – Killin’ PRs

slammin-bars

A success filled week of testing.  Lots of personal records destroyed.  Less running = heavier lifting.

New cycle begins now.

charlie-hunnam-sons-of-anarchy-2014-billboard-650x430

Also, series finale of SOA Tuesday night… everybody dies.

Outlaw

BBG

1) 10min to est 1x Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts),

2) 10min to est 1x Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts)

BB Cycling

E2MOM for 2 sets  ME UB Snatches (full squat – from the floor) @ 80% (of max Snatch)

Strength – alt E2MOM for 3 sets each

1a) 3x Front Squats – work to a 3rm

1b) 5x Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips

Conditioning

Alternating EMOM for 10:00-

Even: 10x Burpees
Odd: 10x Wall Balls 20/14#

 

CFV Monday WOD

“the Deck”

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