Monday 12-5-16

Coach's thoughts on today:

Intensity group has a much tougher go of it today, at least when it comes to the Push-up AMRAP, considering the Hang Snatch will fatigue the shoulders and arms a bit, particularly if you manage a solid number, but you as a group should be holding the standard anyways in terms of effort and ability, so show us what you've got. That doesn't mean that Form or Consistency has it easy. Without the overhead component or potential flexibility restrictions the reps will most likely be higher. If you are really going for a leg crusher (regardless of your normal "group") do Form. There is no Rxd weight so you could really load it up if so inclined and get high reps at a heavy weight. This is one of those days where Form could easily be the hardest of the 3, it is just a less complex movement for those who struggle with the O-lifts. 


  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward


Perform this workout on a 5min clock.  That should provide sufficient rest for solid performance.

  • Form: Metcon (3 Rounds for reps)

25 cal Airdyne
Max reps front squat (piston reps)

Keep a consistent tempo, once the tempo is broken your set is done, this would be "touch and go" if you were doing cleans.

  • Con: Metcon (3 Rounds for reps)

25 cal Airdyne
Max TnG Cleans (95/65)


  • Int: Metcon (3 Rounds for reps)

25 cal row
max TnG Hang Snatch (95/65)


  • All: Metcon (AMRAP - Reps)

8min AMRAP