4 rds (nft): max muscle-up, max bench press bw

4 Rounds NOT for time of:

Max unbroken Muscle ups

Max Bench Press, bodyweight

There is no rest between the MU and BP. Rest as needed between rounds.

*09/30/14, cfrv, 0700 - 3,5 - 3,5 - 2,5 - 2,5 = 10 muscle-ups, 25 bench press 185#

*"Heather"

"Heather"

“Heather”

For Time:

800m Run, followed by:

5 RFT:

12 C2B

9 Squat Snatch, 95/65

6 Strict HSPU

followed by:

800m Run

20 Burpees

09/30/14, CFRV, 0700 - 26:20

10-9-8-7-6-5-4-3-2-1 Frt Sqt 155, Run 200m

10-9-8-7-6-5-4-3-2-1
Front Squat 155#
Run 200m between rounds

09/24/14, CFRV, 0700 - 17:04

21-15-9 ohs 115, t2b

MONDAY 140922

21-15-9 reps for time of:
115-lb. overhead squats
Toes-to-bars

09/22/14, CFRV, 2000 - 6:28

amrap 8: 10 dl, 10 burpee over bar weight increases

amrap 8

10 dl

10 bar over burpee

10 dl

10 bar over burpee

increase weight: 195, 225, 255, 285

09/10/14, CFRV, 1800 - 95 reps

5 burpees in 1st set of 255

Every 90 sec x 10: Power Clean + Front Squat + Clean

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

Goal - 185, 185, 205, 205, 225, 225, 235, 235, 245, 245

09/10/14, CFRV, 1800 - 

225, 230, 235, 240, 245, m 245, 225, 225, 225, 225

07/16/14, CFRV, -
205, 205, 205, 225, 225, 235, 245, 245 pc+fs+m, 245, 255 m-m-PC+FS

Front Squat 2-2-2-1-1-1

Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

9/10/14, CFRV, 1800 - used 300# as calc'd max
2x225, 2x240,  2x255, 1x270, 1x285, mx295

Bench Press 5-3-1-3-2-1-8-8

09/03/14, CFRV, 0700 -
with morte

B. Bench Press - (use 275#)

*Set 1 – 5 reps @ 65% 175

*Set 2 – 3 reps @ 75% 205

*Set 3 – 1 rep @ 85% 235

*Set 4 – 3 reps @ 80% 225

*Set 5 – 2 reps @ 85% 235

*Set 6 – 1 rep @ 90% 245

*Set 7 – 8 reps @ 80% 225 - 6

*Set 8 – 8 reps @ 80% 225 - 4

Rest exactly 2 minutes between sets.

5 min: A. Row 1k, amrap mu+2 dip, rest 2, run 800m am rap c2b, rest 2, row 1k amrap mu+2 dip

Against a five-minute running clock,

Row 1000 Meters

amrap, of Muscle-Up + 2 Dips

Rest 2 minutes, and then…

Against a five-minute running clock,

Run 800 Meters

amrap of, Chest-to-Bar Pull-Ups

Rest 2 minutes, and then…

Against a five-minute running clock,

Row 1000 Meters

amrap of Muscle-Up + 2 Dips

09/03/14, CFRV, 0700 - (3:35) 4, (3:04) 24, (3:48) 1

with Morte