Monday 10/3/2016
*Two weeks out from The Crush Games. Volume over the next week will be very high. Athletes competing at Crush games follow as written. Athletes not competing, for part B continue to follow the Olympic Lifting that is posted on www.hypeweightlifting.com.
A. Strength
Back Squat
1 Rep Max
B. Barbell Conditioning
EMOMx10
3 TnG Power Cleans
*Athlete chooses weight.
C. Metcon
In 4 minute segments complete the following rounds:
25 Pull-ups
50 Double Unders
12 Snatches 95/65
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25 Pull-ups
50 Double Unders
9 Snatches 115/75
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25 Pull-ups
50 Double Unders
6 Snatches 135/95
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25 Pull-ups
50 Double Unders
3 Snatches 165/110
RX+: 135/95
185/125
205/135
225/155
D. Gymnastics
GHDSU
Muscle Ups
9-7-5-3
E. Conditioning
EMOMx20
E: 10 Cal Assault Bike
O: 10 Burpees
F. Accessory Work
4x25 Steps banded monster walk
4x10 Glute Ham Raises
4x1:00 KB Wall Sits
4x10 KB Single Leg RDL + Rev Lunge( use 2 KB's)