2 x 5, 1 x 5+
"The Chief"
3 min AMRAP of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Record rounds completed for each of the 5 cycles.
Compare to 01/31/11.
Finale: 2 minutes in the hyena stretch and 2 minutes mobbing each calf/ankle.
Double-metcon day!
01/14/12
4 comments:
Front Squat
warm up 33-5, 55-5
work 78#
2 x 5, 1 x 5+3
"The Chief"
3 min AMRAP of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Record rounds completed for each of the 5 cycles.
1: 3 rounds plus all but 6 squats
2: 3 rounds plus 3 pc, 1 pu
3: 3 rounds plus 2 pc
4: 3 rounds plus 1 pc
5: 3 rounds plus 3 pc, 2 pu
Front Squat
73#2X5;1X7
The Chief
3-Power Cleans 53#;
6-pushups 24"box(1st time down from 30"box the pushups kicked my butt);
9-Squats;
1: 2 rounds +3 pc +6pu +7 sq
2: 2 rounds +3 pc +5pu
3: 1 round +3pc + 4pu
4: 1 round +3pc + 2pu
5: 1 round +3pc +6pu + 7sq
Front squat
Warm up 33-5, 53-5, 53-5, 53-10
"The Chief" 3 minute AMRAP
3 pwr cleans 53#
6 push ups
9 squats
5rounds w/ 1 min. break between rounds
1: 3 rounds
2: 3 rounds minus 1squat
3: 3 rounds minus 2squats
4: 3 rounds minus 1squat
5: 3 rounds plus 1pwr clean
Front Squat 2x5, 1x5+
2x5(165#) 1x6(165#)
"The Chief"
3 min AMRAP of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1 min, repeat 5 times
1: 3 rnds + 3 PC + 6 PU
2: 3 rnds + 3 PC
3: 3 rnds
4: 3 rnds
5: 2 rnds + 3 PC + 6 PU
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