Morrison 2016

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood

Strength Program:

Warm Up:

3 rounds for time of 10 BJ at 20", 20 push ups, 20 sit-ups

A: Squat 4 X 8 at 60%

B: Bench 3X 5 at 70%

C: Def DL 5 X 5 at 65% 

16.3 Redo

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Met con for 16.3

4 cycle Met con for 16.3

3 minutes on 90 sec off for 4 cycles

8 full cleans 165/115/115/85

8 C2B

48 DU

 

Additional Open Prep:

For 20 minutes:

1 st minute :2 clean and jerks at 80%

2nd minute :14 calories on the airdyne

16.3 Prediction

Tuesday: 16.3 Prediction

OHS and MU ladder for 10 minutes

OHS - 3,6,9,12, 15...

MU - 1,2,3,4,5,...

 

Part B: Annie

 

Additional Open Prep:

5 KM row

Refreshing Sunday March 2016

20 min EMOM -

1st minute - 15 Box Jump Over 24/20,

2 nd Minute - 22 WB,

3rd minute 14/12 caloires on the row,

4th minute AMRAP 1 arm DB snatch at 65/45/45/35lbs.

Rest the entire 5th minute. 4 rounds.

Strength Program:

Test Day #2

1 RM DL

MAx weighted pull up

Max weighted ring dip

Max Consecutives GHD sit-ups

16.2 Redo

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

16.2 Sq clean Ladder

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

16.2 prediction

10 RFT of

10 hang full cleans 135/95/95/65

5 HSPU

 

Additional Prep:

Squats: 3X3 at 85%, 2X4 at 75%

Weighted Pull ups:

1 set for max reps at 25/15lbs rest 2 minutes then EMOM 60% of that set for 6 minutes

The Day After

Part A:  Set up in groups of three.

15 minute EMOM

1st minute - 2 Push press at 80% of 1 RM (from rack)

2nd minute - 2 Front squats at 70% of 1 RM (from rack)

3 rd minute - 40 DU

Part B:

For time

4 rounds of 20 WB and 20 sit-ups

I want a redo of 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

 

16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

 

What will the 16.1 be?

12 minute AMRAP

row 14/12 calories

C2B 14

HSPU 7/5

 

Additional Open prep:

Catch up on any missed work

AMRAP this

4 cycle met con

3min On 90 sec off

AMRAP

40 DU

20 WB

10 T2B

 

Additional Open Prep:

DL

1X5 at 85%

2X5 at 85%

3x8 weighted dips

 

Strength Program:

 

Squat 7X4 at 80%

Bench 10X3 at 82.5%

Ring push ups -

1 set for Max reps rest 2 minutes then

EMOM for 6 minutes 60% of max set established

1 -arm DB row 3x8