COMMUNITY @ 9AM
By Coach Jeff
Skill: Handstand Push up
Metcon: “ DEEPFAKE “
In Teams of 2
AMRAP 7
24 Deadlift @205/145
12 Handstand Push up
36 Box Jump
Rest 1:00
AMRAP 7
20 Deadlift @225/155
12 Handstand Push up
32 Box Jump
Rest 1:00
AMRAP 7
16 Deadlift @ 275/175
12 Handstand Push up
28 Box Jump
Score is Rounds and Reps
Scaled Weights: 70%,75%,78.5% of 1RM
Scaled Gymnastics: Push up
WEIGHTLIFTING @ 10AM
By Coach Kev
PRE-LIFT:
Dip and Drive Technique
Jerk Balance
LIFT:
Push Press + Push Jerk + Split Jerk
then upon failing Push Press
Push Jerk + Split Jerk
then upon failing Push Jerk
Split Jerk to MFD
ACCESSORY:
100 Banded Presses
PUMP @ 11AM
BENCH PRESS:
Build to a Heavy 5
*Every rep must pause on your chest (no bouncing)
PULL-UPS:
5 x 10 Pull-ups, Rest no more than 2 minutes between sets
*Must stay unbroken. Use band to achieve this
*Ring rows are a good scaling option as well
ARMS/ABS:
EMOM 15 of:
Min 1: :40 Push-ups
Min 2: :40 Curls
Min 3: :40 V-ups