Wednesday, February 13th, 2019

Metcon

Open 18.3
2 rounds for time
100 double-unders
20 overhead squats (115/80
)100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-up

Derrick Rousseau
Saturday, February 9th, 2019

Metcon

For Time
Teams of 2
50 Cal Bike
50 Push Press (95/65)
50 Box Jump Over
50 KBS (70/53)
50 Wall Ball
50 Burpees
50 Wall Ball
50 KBS (70/53)
50 Box Jump Over
50 Push Press
50 Cal Bike

Derrick Rousseau
Friday, February 8th, 2019

Strength

10min EMOM
Clean Pull + Hang Clean

Metcon

15 Burpee OTB Buy In
5-4-3-2-1
Muscle Up
Hang Squat Clean (185/135)
into
10-8-6-4-2
C2B
Front Squat
15 Burpee OTB Buy Out

Derrick Rousseau
Tuesday, February 5th, 2019

Metcon

3x6min AMRAPs
A) 8 Single Arm KB FR Box Step Over R Arm (53/35)
8 Single Arm KB FR Box Step Over L Arm (53/35)
8 Single Arm KB Thruster L Arm
8 Single Arm KB Thruster R Arm
B) 8 Pull Ups
8 Power Snatch (75/55)
8 OHS
C) 10-8-6-4-2-4-6-8-10
Cal Bike
Burpee to plate
4min rest btw AMRAPs

Derrick Rousseau
Saturday, February 2nd, 2019

Metcon

For Time
Teams of 2
12 Squat Snatch (185/125)
36 Pull Ups
18 Squat Snatch (155/105)
30 Pull Ups
24 Squat Snatch (135/95)
24 Pull ups
30 Squat Snatch (115/75)
18 Pull Ups
36 Squat Snatch (95/65)
12 Pull ups

Derrick Rousseau
Wednesday, January 30th, 2019

Strength

Every 90 Seconds for 7 sets
Power Clean and Jerk + Squat Clean Thruster

Metcon

For Time
20 Power Clean (135/95)
20 Front Squat
20 Push Jerk
20 Squat Clean Thruster
**Starting with, and every 2min, 4 burpee otb**

Derrick Rousseau
Friday, January 25th, 2019

Metcon

20min AMRAP
20-40-60-80-etc
Air Squat
10-20-30-40-etc
KBS (70/53)
5-10-15-20-etc
Strict Burpee
2-4-6-8-10-etc
Hang Power Clean (205/145)
1-2-3-4-5-etc
Wall Climb

Derrick Rousseau