Metcon - CF Games 13.4

Work Capacity
7 Minute AMRAP:
3 Clean & Jerks, 135# (squat not rx'd)
3 TTB
6 C&Js
6 TTB
9 and 9, 12 and 12 and so on
70 total reps (4 Rounds + 10)

Durability
3 Sets:
6 inches x 1 minute
Front plank x 1 minute

Cluster FS + 5.1 Oly

Baseline
DB Box Jumps

Strength
A.  3 Position Snatch (floor, below knee, high hang)
2 sets @ 113#
3 sets @ 123#

B.  Snatch Push Press
2x3 @ 148#
3x3 @ 157#

C.  Clean Shrugs (from floor)
5x5 @ 287#

D.  Cluster Front Squat (one rep, rest 30 sec, one rep)
10 total reps @ 238# (85% of 1RM)

Cluster Press, DL

Strength
A.  Cluster Press (one rep, rest 30 sec, one rep)
10 total reps @ 150# (85% of 1RM)

B.  Cluster Deadlift (one rep, rest 30 sec, one rep)
10 total reps @ 375# (85% of 1RM)

C1.  BB RDLs 3x12 @ 133# - 155# - 155#
C2.  Nordic Hamstring Lowers 3x10 @ BW

D.  Weighted Back Extensions 3x15 @ 35# plate

Cluster BS

A.  Weighted Strict Pullups
3x3 @ 35#
2x1 @ 44# - 53#

B.  BB Hip Thrusts 4x10 @ 255#

C.  Cluster Back Squat (one rep, rest 30 sec, one rep)
10 total reps @ 299# (85% of 1RM)

D.  Bulgarian Split Squats 3x8 each @ 133#

Running/Speed/Plyos/Skills

15 yard High Knee Double Hop
30 yard Power Skip w/ return jog
15 yard Backward Run into 15 yard Sprint
10 yard Rakes
Passing Drills
Drop Kicks

Metcon - CF Games 13.3

Work Capacity
12 Minute AMRAP:
150 Wall Balls, 20# ball, 10' target
90 Double Unders
30 Muscle Ups
240 total reps
Booo muscle ups

FS - Wendler Wk2, 4.4 - Oly

Strength
A.  Front Squat (90% = 252#)
175# x 3
201# x 3
226# x 3+ (7)

B.  Snatch
1x2 @ 131#
1x2 @ 140#
4x1 @ 148# - 158# - 148# - 158#

C.  Clean & Jerk
1x2 @ 150#
1x2 @ 163#
4x1 @ 173# - 182# - 173# - 182#

D.  Snatch Shrugs (off blocks)
3x5 @ 209#

Press, DL - Wendler Wk2

Strength
A.  Press (90% = 171#)
121# x 3
135# x 3
155# x 3+ (8)

B.  Deadlift (90% = 396#)
278# x 3
316# x 3
356# x 3+ (13)

C1.  Controlled Reverse Hypers 3x15 @ 50#
C2.  Supine Ring Pullups (feet on floor) 3x12 @ BW

D1.  DB Bench Press alternating arms 3x10 each @ 50# - 55# - 60#
D2.  DB Rows 3x10 each @ 75#

Durability
Towel Neck

BS - Wendler Wk2

Strength
A.  Back Squat (Wendler Wk 2 - 90% = 316#)
221# x 3
253# x 3
283# x 3+ (12)

B.  Reverse Step-ups w/ slow descent 3x10 each @ 15# DBs (extra on right side)

Stamina
AFAP:
5-4-3-2-1-2-3-4-5 Tire Flips w/ #2 Tire
50 foot Yoke Walk between sets @ Yoke + 280#
Rx'd

Metcon - CF Games 13.2

Work Capacity
10 Minute AMRAP:
5 Shoulder to Overhead, 115# (from floor)
10 Deadlifts, 115#
15 Box Jumps, 24" (non-bounding, step down each time)
6 Rounds + 5 + 10 + 1 (196 total reps)

4.3 - Oly

Baseline
Single Leg Hurdle Progressions

Strength
A.  PC + HSC + Clean
1 set @ 162#
3 sets @ 175#

B.  Snatch
1x2 @ 140#
2x2 @ 148#
1x1 @ 148#

Durability
3 Sets:
Hanging Side Crunches x 10 each side
KTE x 10

Metcon

Work Capacity
On the Minute for 12 minutes:
1 - 1 Back Squat at 70% (245#)
2 - 2 Back Squats at 70% (245#)
3 - 3 Back Squats at 70% (245#)
4 - 1 Back Squat at 75% (263#)
5 - 2 Back Squats at 75% (263#)
6 - 3 Back Squats at 75% (263#)
7 - 1 Back Squat at 80% (280#)
8 - 2 Back Squats at 80% (280#)
9 - 3 Back Squats at 80% (280#)
10 - 1 Back Squat at 85% (299#)
11 - 2 Back Squats at 85% (299#)
12 - 3 Back Squats at 85% (299#)
Rx'd

Strength
A.  One Leg Box Squat 3x8 each w/ 10# plates

Running/Speed/Plyos

A.  20 Minute Fartlek Run

B.  Speed Ladder

C.  Foward Run / Shuffle Progression x 4

Speed BS, FS, Press, DL

A.  Speed Back Squat w/ 2 chains per side
10x2 @ 185# (~55%) - rest 30 sec between

B.  Speed Axle Press
10x3 @ 99# (55%) - rest 30 sec between

C.  Speed Front Squat w/ 2 chains per side
10x2 @ 145# (~55%) - rest 30 sec between

D.  Speed Axle Deadlift
10x2 @ 243# (55%) - rest 30 sec between

Cluster FS + 4.2 Oly

Strength
A.  Cluster Front Squat (one rep, rest 30 sec, one rep)
10 total reps @ 226# (80% of 1RM)
Rx'd

B.  Cleans
2x3 @ 175#
3x2 @ 185#

C.  Rack Jerks
2x3 @ 150#
3x3 @ 160#

D.  Clean Pulls
2x5 @ 216#
2x5 @ 226#

Metcon - CF Games 13.1

Work Capacity
Proceed through the sequence below completing as many reps as possible in 17 minutes:
40 Burpees (touch target 6 inches above reach with both hands)
30 Snatches, 75# (any type)
30 Burpees
30 Snatches, 135#
20 Burpees
30 Snatches, 165#
10 Burpees
Max Snatches, 210#
150 total reps
1st 30 snatches complete at 3:59
2nd 30 snatches complete at 14:35
*Strong enough to pull 165#, just ran out of time to get some

Cluster Press, Cluster DL

Strength
A.  Cluster Press (one rep, rest 30 sec, one rep)
10 total reps @ 143# (80% of 1RM)
Rx'd

B. Cluster Deadlift (one rep, rest 30 sec, one rep)
10 total reps @ 353# (80% of 1RM)
Rx'd

C.  Clean Shrugs (off blocks)
3x5 @ 275#

D1.  BB Good Mornings (w/ toes elevated on plates) 3x12 @ 89#
D2.  DB RDLs on pad 3x10 each @ 25# DB (extra on right)

Cluster BS

Strength
A.  Weighted Strict Pullups
2x6 @ 2L chains
2x8 @ 1L chain
1x1 @ 44#
1x1 @ 53#

B.  Cluster Back Squat (one rep, rest 30 sec, one rep)
10 total reps @ 280# (80% of 1RM)
Rx'd

C.  50 foot Yoke Walk @ Yoke +
180# x 2
360# x 2
280# x 4

D.  GH Raises 3x15 @ BW

Metcon + 4.1 - Oly

Baseline
Dot Drills

Work Capacity
On the Minute for 8 Minutes:
2 Power Snatches, 133#
8 KB Swings, 70#
Rx'd

Strength
A.  PS + HSS + Snatch
1 set @ 106#
2 sets @ 113#
1 set @ 106#

B.  Snatch Balance
2x3 @ 140#
1x3 @ 148# (failed 3rd rep)