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King of Prussia, PA 19406

(484) 424-XFIT

12.13.17

Wednesday, 13 December 2017 00:00
Strength
 
MisFit  Snatch Complex (1 RM)
(Power Snatch, Overhead Squat, Hang Squat Snatch)
 
 
Metcon
 
AMRAP 10 minutes:

Run 1200 meters
50 Thrusters 65/45lbs
25 Toes to Bar

12.12.17

Tuesday, 12 December 2017 00:00
Strength
 
Back Squat (5 RM)
 
Hit your best 5RM while moving near perfect. If you’re sloppy during your test, your percentage work won’t likely be much better, hurting your ability to get stronger over the cycle.
 
Metcon
 
3 Rounds For Time:
 
Bike or Row 1/.8k
10 Hang Power Cleans 135/90 (Rx+ 155/110)
9 Chest to Bar Pull-Ups (Rx+ 7 Muscle Ups)

12.11.17

Monday, 11 December 2017 00:00
Strength
 
Misfit Clean Complex (1 RM)
Power Clean, Push Jerk, Hang Squat Clean, Split Jerk
Time under tension can play a big factor during the complex. Try to find the balance between holding the weight for too long and going too fast creating sloppy fails
 
Metcon
 
AMRAP 15 Minutes:
Run 300m
20 Air Squats
10 Power Snatch 115/75

12.08.17

Friday, 08 December 2017 00:00
Strength
 
Power Snatch (1 RM)
 
Metcon
 
 
3 Rounds:

24 Wall Balls 20/14″
18 Deadlift 185/135lbs
12 Handstand Push-Ups

12.07.17

Thursday, 07 December 2017 00:00
Strength
 
Front Squat (1 RM)
 
Metcon
 
Every 3 Minutes until failure:
 
Bike 10/8 Row 12/10 Calories
30 Double Unders
 
*Increase double-unders by 10 each round until failure.
 
 

12.06.17

Wednesday, 06 December 2017 00:00
Strength
 
Push Press (1 RM)
 
Split Jerk (1 RM)
 
Warm up on both the push press and the split jerk before starting.
 
Metcon
 
Every 2 Minutes until failure
7 Box Jump Overs 24/20″
7 Thrusters 75/55lbs
3 Toes to Bar
Rest remainder
 
*Increase Toes to Bar Reps by 2 each interval.
 

12.05.17

Tuesday, 05 December 2017 00:00
Strength
 
Back Squat (3 RM)
 
You should plan on hitting several warm-ups sets of 3-5 reps.
 
Metcon
 
AMRAP 20 Minutes:
Run 800m
30 Pull-Ups
Row 2k/1.5k
30 Shoulder to Overhead 95/65
 
 

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