6.18.18
/Metcon
“Amanda”
9-7-5
Muscle-up
Squat Snatch @ 135/95
Intermediate “Amanda”
12-9-6
C2B
Ring-Dips
9-7-5
Squat Snatch @ 115/80
Scaled “Amanda”
21-15-9
Ring Pull-ups/Ring Rows
Box Dips
9-7-5
Squat Snatch @ 75/55
Time Cap: 12 minutes
Metcon
“Amanda”
9-7-5
Muscle-up
Squat Snatch @ 135/95
Intermediate “Amanda”
12-9-6
C2B
Ring-Dips
9-7-5
Squat Snatch @ 115/80
Scaled “Amanda”
21-15-9
Ring Pull-ups/Ring Rows
Box Dips
9-7-5
Squat Snatch @ 75/55
Time Cap: 12 minutes
WOD
Strength
10 min EMOM
2 TnG Power Clean & Push Jerks @ 75% 1RM
Metcon
12 min AMRAP
10 Single-arm DB Clean & Jerk @ 50/35 (each arm)
20 DB Goblet Squat @ 50/35
WOD
Strength Accessory
Turkish Get-up; Working to heaviest KB
Metcon
5 RFT
10 Power Snatches @ 95/65 (RX+ 135/95)
10 Bar-facing Burpees
200m Run
WOD
Metcon
2 RFT
36 T2B
36 Box Jumps @ 24/20
1000m run
36 C2B (RX+ 18 BMU; RX+ Int: 10 BMU)
36 KB Swings @ 53/35
WOD
Strength
Overhead Squat
3, 3, 3, 3, 3, 3, 3
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