Tech: Low Bar Back Squat
Strength: Back Squat
A+) Back Squat Establish 3RM
MetCon: 12-10-8-6-4-2 reps of
Deadlift
OTB Burpees
A) 80%5RM DL or KB Swing AHAP By ability.
B) 60/42.5kg
C) 85/50kg.
D) 102.5/70kg
E) 140/90kg
Strength: Bench Press
A+) Bench Press Establish 3RM
MetCon:
15-12-9-12-15
Clapping Push Ups (Plyo/HRPU)
Strict Curls 20/15kg
Ask Coach For MOD.
Complete Missed Lift.
MetCon: “Diane”
21-15-9 reps of
Deadlift 102.5/70kg
HSPU
*Ask coach for MOD.
Mobility: “Limber 11”
Tech: Power Snatch.
MetCon: “OPEN 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 35/25kg
3 bar muscle-ups
*OFFICIAL SCALING
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 20/15kg
5 jumping chest-to-bar pull-ups
Endurance:
4 rounds for time of:
400-m run
30 push presses, (30/20kg)
20 chest-to-bar pull-ups
10 Box Jumps
5 Toes to Bar
Strength: Deadlift (by ability sumo/semi sumo/conventional)
A+) Paused (1.5cm above the floor) Deadlift 5*1*3RM (weight)
MetCon: 3 Rounds for reps
Of
3min AMRAPs
6 One Arm Deadlifts (L)
6 One Arm Deadlifts ®
3 Burpee High Jumps
*1min Rest between rounds.
A) 12/8kg
B) 16/10kg
C) 20/12kg
D) 24/16kg
E) 32/24kg
Strength: Bench Press
A+) Bench Press 5*3*90% 3RM
MetCon: 15-10-5 reps of
Strict Press
Toes 2 Bar (Toes 2 rings/Knees 2 Elbows/ Vups)
Rx’d 42.5/30kg
*ask coach for MOD.
Tech: Low Bar Back Squat
Strength: Back Squat
A+) Paused (3sec on the bottom) Back Squat 5*1*3RM (weight)
MetCon: 9min AMRAP
8 KB Front rack Squats (L)
8 Kb Front rack Squats ®
16 Double unders (8 TU)
A) 10/8kg- SU
B) 16/10kg- DU by ability
C) 20/12kg- DU
D) 24/16kg- Unbroken DU
E) 32/24kg- Unbroken DU
Strength: Bench Press
A+) Bench Press 5*3*90% 3RM
MetCon: 21-15-9-6-3 reps of
Ring dips (By ability: ring/Bar/Bench)
Hang Power Cleans 42.5/30kg
Complete Missed Lift.
MetCon:” Helen”
3 RFT
400m Run
21 KB American Swings 24/16kg
12 Pul Ups
*Ask coach For MOD