COMMUNITY @ 9AM
By Coach Jeff
Skill: Kettlebell Movements
Metcon: “ SKILLED CHEESE”
In Teams of 2
For Time:
Run 1000m
42 Chest to Bar Pull up
42 Kettlebell Clean and Jerk
Directly into…
Run 800m
36 Chest to Bar Pull up
36 Kettlebell Snatches
Directly into…
Run 400m
24 Chest to Bar Pull up
24 Single Arm Overhead Lunges
Time Cap: 35 minutes
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Tall Snatches
LIFT:
Snatch High Pull + Hang Snatch + Snatch
Build to Heavy 1+1+1
ACCESSORY:
Snatch Push Press: 4×5
PUMP @ 11AM
BENCH PRESS:
Build to Heavy 5
-then-
3 x Max Block Bench @ 80%
PULL-UPS:
3 x 12-15 Banded Strict Pull-ups, Rest 1:30 Between
*Should be done at a controlled Tempo
ARMS:
3 x 1:00 on, :20 Off
5 Tempo Push-ups (51×1) + Max Push-ups with remaining time
5 Tempo Curls (51×1) + 10 Curls with remaining time
ABS:
:40 Russian Twists, :20 off
:40 Cross Knee to Elbow from Plank, :20 off
:40 V-ups, :20 off
1:00 Plank