WOD

Metcon: "Van Damme" (CT benchmark)
30 power snatches (135/95#)
10 ring muscle-ups
30 power clean and jerks
10 ring muscle-ups
30 thrusters
10 ring muscle-ups

Strength: deadlift
3-1-3-1-3-1
1 set E2min, aim is to build on prior week's %s

Strength: power clean
E90sec, 4x
1 halting power clean (2 sec at knee-level)
1 power clean
Then immediately OTM, 6x
1 power clean

(adding weight between sets)

Metcon: "50/50 Chance"

5 rounds of
10 power cleans (135/95#)
10 bar-facing burpees

Skill: jerk drive
3-3-3-3-3

Strength: split jerk
1-1-1-1-1

Strength: double pause front squat

1-1-1-1-1-1
(with a 5-sec negative, 3-sec pause in bottom, 3-sec pause at parallel; light weight, position quality focus)


Metcon: "Strung Theory"
3 rounds of
10 front squats (185/135#)
20 chest-to-bar pull-ups
50 double-unders

Strength: handstand push-ups (or push-ups)
1 unbroken set OTM, 10x
(score = lowest round)

Metcon: "Three for Tuesday"
AMRAP in 1 min each, 5x
Burpee box jumps (24/20")
Power cleans (155/105#)
Cal bike or row
Rest

Metcon: "Campbell"
(in pairs)
AMRAP in 31 min of
5 burpee bar muscle-ups
11 bench presses (185/115#)
12 farmer box step-overs (24/20") (70/55#)
82 double-unders

Note: This workout is in honor of Maine State Police Detective Ben Campbell, and we join Misfit Gym and CF 321 in doing it on this day. He was 31 years old, 511 was his original unit number, and 1282 was his final unit number.

Metcon: "Filthy Fifty"
50 box jumps (24/20")
50 jumping pull-ups
50 KB swings (35/26#)
50 walking lunges
50 knees-to-elbows
50 push presses (45/35#))
50 back extensions (or good mornings @45/35#)
50 wall balls (20/14#)
50 burpees
50 double-unders

Strength/skill: Oly cycling

E90sec, 5x, adding wt between rds

1 high hang squat clean (from pockets)

1 hang squat clean

1 front squat

Metcon: "Clusterfunk"

(in teams of 3, w/ a 30-min cap)

100 pull-ups

100 overhead squats (75/55#)

80 box jump-overs (24/20")

80 thrusters (95/65#)

60 toes-to-bar

60 front squats (115/80#)

40 burpee box jump-overs

40 clusters (135/95#)

Strength: deadlift

3-1-3-1-3-1-10

1 set E2min, 7x, adjusting wts between sets

Metcon: "Shut In"

3 rounds of

30/20 cal row

30/20 cal bike

30 x 10m shuttle sprints

---- 3 min rest ----

Virtuosity training (optional)

Up to 3 rounds of

12 Romanian deadlifts

24 GHD or anchored/wtd sit-ups

100m F. rack KB carry

40' handstand walk

---- 2 min rest ----

Strength 1 (superset):

12 single-arm DB press R/L

12 single-arm DB row R/L

---- 90 sec rest ----

x3

Strength 2: L-sit

Accumulate 1:30

Metcon: "Spinal Tapped"

AMRAP in 11 min of

200m run

10 alternating single DB snatches (50/35#)

Skill: jerk drive

3-3-3-3-3

Strength: push press

6-6-6-6

Metcon: "Air Lifted"

AMRAP in 18 min of

60 double-unders

45 air squats

21/15 cal bike

10 push jerks (185/135#)