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Saturday, March 23, 2019

MetCon: Lift an Elephant
 
* teams of 2
* 13,000 lbs Men / 8800 lbs. Women
* split weight evenly between partner
* you pick the number of reps needed/wanted in any order
* all 3 movements must be utilized
* both athletes must be “present” to start a movement
* for time is score
* oh yea, you have to figure out “what to do” as part of your time component
 
Buy-in: ? ea.
 
?
?
?
 
Cash-out: ? ea.
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Thursday, March 21, 2019

Warm-up: WOD – 1 rd
  • 10 Step-up
  • 15 KB Swing
  • 10 KB RDL
  • 50 SU
 
MetCon:
RX – rds. completed
5 x E4MOM
 
  • 20 box Jump 20/16
  • 15 KB Swing 53/35
  • 10 KB SDHP 53/35
  • 5 Power Clean 95/63
Fitness/Recovery
 
  • 10 Step-up
  • 15 KB Swing
  • 10 DL
  • 5/4 cal Bike

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat 8×3 @75% EMOM
  • Speed Pull Sumo DL 10×2 @ 75% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Banded Pull-thru 75 ea.
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Wednesday, March 20, 2019

Warm-up:
  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Box Squat – use Box Squat as your Ramp-up
 
Strength/Skill:
Back Squat

5, 5, 3, 2, 1, 1, 1

 
MetCon:
1 rd. for time
 
  • 30 Butterfly Sit-up
  • 40 LH DB Snatch 40/25
  • 50 Step-up 20/16
  • 40 RH DB Snatch 40/25
  • 30 Pause Leg Lift
 
Powerlifting:
Active Recovery
 
  • 8 min. Bike or Rower
  • 12 min. Farmer Carry
  • 12 min. Sled Pull
  • MetCon
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Tuesday, March 19, 2019

Warm-up: WOD – 2 rds
  • 5 DU
  • 5 KB Swing
  • 5 HR Push-up
  • 5 Thruster
 
MetCon:
for time
RX – 5 rds.
 
  • 20 DU
  • 10 KB Swing 53/35
  • 5 Dips
then at 135/93

 

  • 9 Jerk
  • 15 Power Snatch
  • 21 Thruster
Fitness/Recovery – 4 rds.
 
  • 50 SU
  • 10 KB Swing
  • 5 Push-up
then at 45/33

 

  • 3 Jerk
  • 6 Power Snatch
  • 9 Thruster
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Speed Bench Press Wide Grip @ 55% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Banded Pull-apart 100 ea.
  • Banded Push-down 100 ea.
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Monday, March 18, 2019

Warm-up:
  • 3×5 HR Push-up
  • 3x 20″ Pull-up Hang
  • 3×8 DB Row
  • 3×8 RDL
 
Strength/Skill:
B-O BB Row

5, 5, 3, 3, 2, 2, 2

 
MetCon:
RX
E4MOM
 
  • 40/30 cal Row or 25/18 cal Bike
  • max rep OHS 95/63 How many rds to accumulate 21 OHS
Fitness/Recovery
E4MOM
 
  • 100 SU
  • max rep Air Squat How many rds to accumulate 60 Air Squat
 
Powerlifting:
Max Effort Lower Body
 
  • Sumo DL 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Banded Leg Curl 100 ea.
  • Leg Lift 100 ea.