COMMUNITY @ 9AM
By Coach Jeff
Skill: Wallwalk
Metcon: “ SAMUEL L. SMACKSON”
In Teams of 2 (For Time)
2 Synchronized WallWalks
12 Deadlifts
24 Box Jump
4 Synchronized WallWalks
14 Deadlifts
28 Box Jump
6 Synchronized WallWalks
16 Deadlifts
32 Box Jump
8 Synchronized WallWalks
18 Deadlifts
36 Box Jump
10 Synchronized WallWalks
20 Deadlifts
40 Box Jump
Time Cap: 24 Minutes
Rx: 225/155
Scaled: 185/125
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Segment Snatches + Pause OHS
LIFT:
Snatch + Hang Snatch + 2 OHS
*Build to Heavy
ACCESSORY:
5 x 2 Deficit Snatch Deadlift (Building)
THE PUMP @ 11AM
BENCH PRESS:
3 x 10 – Building to Heavy 10 (Try to beat last weeks 12)
BENTOVER BARBELL ROWS:
3 x 10
ARMS:
EMOM 12 of: (:40 on, :20 off)
DB Bench Press
BB Curl (Back against Wall)
OH Plate Tricep Ext
Reverse Flyes
ABS:
TBD
