Clean and Jerk Tech Work
WOD:
On a 2:30 clock for 6 rounds
2 Power Clean - 90lb
2 Push Jerk
2 Squat Clean
Run 200m

Strength:
Front Squat 5, 3, amrap, 85, 95, 105%
                                  125, 135, 145 (2)

Metcon:
50 burpee pullups
Time: 7:39

Endurance:
4x 500m row

At home WOD:
10 rounds
10 pushups
10 situps
10 squats

Time: 8:41

Strength: 
Deadlifts  3, 3, amrap,   80, 90, 100%
                              165, 185, 205 (3)

Metcon:
Helen
3 rounds
400m run
21 kb swings  35lb
12 pullups

Tine:10:34

Strength:
Press 3, 3, amrap @ 80, 90, 100%
                             75, 85, 95 (2)

Metcon:
Tabata Mashup
Push Press 55 lb (11)
Box Jumps (13)

Monday, November 22

Strength:
Front Squat- 3, 3, amrap @ 80, 90, 100%
                         115, 125, 140 (2)

Metcon:
For time and Reps!
3 min amrap
10 Wall Ball
10 Sit Ups
Rest 1 min
Run 800m
Rest 1 min
3 min amrap
10 Wall Ball
10 Sit Ups
Rest 1 min
Run 800m

Time: 15:30
Reps: 8 rounds + 3 wall balls

Saturday, November 20

Chelsea
30 minute on the minute
5 pullups
10 pushups
15 squats

Strength:
Dead Lift- 5, 5, amrap @ 75, 85, 95%
                                   165, 185, 205 (2)
Metcon:
20 min on the minute
2 Power Clean & Push Jerk - 95lb
6 KB Swings - 53 lb

Strength Day
A1. Ring Dips 7 x 3
A2. Chest to Deck Push Ups @ 32X1; 7 x amrap
A3. Ring Pull Ups @ 32X1; 7 x amrap

Strength:
Press 5, 5, amrap @ 75, 85, 95%
                                 70, 80, 90 lb (2)
Metcon:
15 min amrap
5 HSPU
7 Snatch, 50 lbs
10 Box Jumps

Rounds: 8

Monday, November 15

Strength:
Front Squats, 5, 5, amrap
                    75, 85, 95%
                  115, 125, 135 (2)

Metcon:
3 min amrap x4
10 burpees
10 toes to bar
rest 1 min

Strength:
Press  5, 5, 5 @70%
                        65lb

Metcon:
"Murph"
run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

Time: 38:34

Metcon:
6 sets; rest actively 4 min
10 Power Clean, 95lb
10 High Box Jumps, 24 in
10 heavy KB swings, 44lb
10 Burpees with high jump

Time:38:10

Strength:
Front Squat @ 70%- 5, 5, 5
                              110lb
Metcon:
30-20-10
Overhead Squats  55lb
Ring Dips   small band

Time:8:45

3 rounds
10 hang squat cleans 70lb
10 toes to bar
400m run

Time:11:53

Strength:
Deadlifts  5,3, amrap, 80, 90, 100%
                              165, 185, 205lb (3)  NEW PR!

Metcon:
12 min amrap
5 sumo deadlift high pulls 65lb
10 pushups

17.5 rounds

Thursday, November 4

Box Hurdles- 3 x 3 trips

Metcon:
5 sets on a 3 minute running clock
Run 400m
12 Knees to Elbow

Strength
Press- 5, 3, amrap @ 80, 90, 100%
                               75, 85, 90(2), 95(1)
Metcon:
5 sets
10 Push Press 65lb
25 Box Jumps
rest 60 sec

Time:8:48

Monday, November 1

Strength:
Front Squats- 3,3,amrap @ 80%, 90%, 100%
                                        120, 130, 140 (2)


Metcon:
50 burpee pull ups for time - 6:45
rest 3 min
Run 1200m

Endurance:
run 1200m