http://www.efxexpo.com/
Monday
Strength
Snatch Complex:
Squat Snatch+Hang Squat Snatch+Overhead Squat+3 BTN (Behind the neck) Snatch Push Press
-4 sets @ 70%
Back Squat
-3x4 @ 85%
WOD
Four rounds of:
300m Row
Kettlebell Complex 53/35*:
Left Arm
-5 Russian KBS
-5 KB Snatch
-5 KB Clean & Press
Right Arm
-5 Russian KBS
-5 KB Snatch
-5 KB Clean & Press
10 Strict Chin-ups (Scaled: Ring rows, feet on box)
*Kettlebell dropped mid-complex, 3 burpee penalty
Tuesday
Barbell Club 5:30pm, Meet Adam in the Back (Olympic Weightlifting)
Strength
Clean & Jerk
-5x3+1 (3 Squats Cleans then 1 Jerk)
WOD
For time:
50 Double-Unders
20 Deadlifts 275/135
50 Double-Unders
20 Hang Power Cleans 185/95
50 Double-Unders
20 Deadlift+Hang Power Clean 135/65
50 Double-Unders
Use 31mm Beater Barbell
Wednesday
Strength
Snatch
-5x3 @ 80%
WOD
Ten rounds for time:
"Bulger"
150m Run (Front door, run to right about the short end of the building, into garage)
7 Chest-to-Bar Pull-ups
7 Front Squats 135/95
7 HSPU
Time Cap: 20 Minutes
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Thursday
Strength
Four round not for time of:
6 Floor Press @ 80% of Bench Max
6 Pendlay Row
WOD
10 Minute AMRAP of:
15 Wall Ball Shots
15 Ball Slams
15 Burpees
15 Toe-to-Bar
at 10:00...100 Sit-ups
Friday
Strength
Snatch
-5x1 @ 90%
Back Squat or Front Squat
-3x1 @ 90%
WOD
Three rounds of:
100m Farmer's Walk (Combined weight in each hand=bodyweight)
20 Goblet Lunges (10 per leg, hold one weight at your chest)
then immediately...
Three rounds of:
10 Box Jumps
10 American KBS 70/53
10 Kettlebell Sumo-Deadlift High Pull 70/53
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