09/25/2017
Christian finishing his "medball" run with a weighted vest
Snatch (Snatch On the Minute x 8)
Hang Power Snatch + Power Snatch (70% across)
Metcon (AMRAP - Reps)
AMRAP 15:
55 Power Snatches (75/55)
55 Pull-Ups
55 Calorie Row
55 HRPU with shoulder taps
Performance- (65/45), Jumping Pull Ups, 35 Cal Row
Fitness- (55/35), Ring Rows, 25 Cal Row, HRPU
RxPlus- PS (95/65), C2B, 35 AAB, 55 HSPU
Overhead Squat (On The Minute x 8)
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom
Metcon (Time)
Midline Work
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions

09/25/2017
Christian finishing his "medball" run with a weighted vest
Snatch (Snatch On the Minute x 8)
Hang Power Snatch + Power Snatch (70% across)
Metcon (AMRAP - Reps)
AMRAP 15:
55 Power Snatches (75/55)
55 Pull-Ups
55 Calorie Row
55 HRPU with shoulder taps
Performance- (65/45), Jumping Pull Ups, 35 Cal Row
Fitness- (55/35), Ring Rows, 25 Cal Row, HRPU
RxPlus- PS (95/65), C2B, 35 AAB, 55 HSPU
Overhead Squat (On The Minute x 8)
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom
Metcon (Time)
Midline Work
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions
09/25/2017
Christian finishing his "medball" run with a weighted vest
Snatch (Snatch On the Minute x 8)
Hang Power Snatch + Power Snatch (70% across)
Metcon (AMRAP - Reps)
AMRAP 15:
55 Power Snatches (75/55)
55 Pull-Ups
55 Calorie Row
55 HRPU with shoulder taps
Performance- (65/45), Jumping Pull Ups, 35 Cal Row
Fitness- (55/35), Ring Rows, 25 Cal Row, HRPU
RxPlus- PS (95/65), C2B, 35 AAB, 55 HSPU
Overhead Squat (On The Minute x 8)
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom
Metcon (Time)
Midline Work
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions
09/25/2017
Christian finishing his "medball" run with a weighted vest
Snatch (Snatch On the Minute x 8)
Hang Power Snatch + Power Snatch (70% across)
Metcon (AMRAP - Reps)
AMRAP 15:
55 Power Snatches (75/55)
55 Pull-Ups
55 Calorie Row
55 HRPU with shoulder taps
Performance- (65/45), Jumping Pull Ups, 35 Cal Row
Fitness- (55/35), Ring Rows, 25 Cal Row, HRPU
RxPlus- PS (95/65), C2B, 35 AAB, 55 HSPU
Overhead Squat (On The Minute x 8)
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom
Metcon (Time)
Midline Work
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions