COMMUNITY @ 9AM
By Coach Jeff
Skill: Chest to Bar Pull up
Metcon: “ FLEX LUTHOR”
(In teams of 2)From the 0:00 – 20:00
16 Chest to Bar Pull up
*8 Dumbbell Bench Press 50lbs/35lbs
16 Front Squat @ 95lbs
18 Chest to Bar Pull Up
*9 Dumbbell Bench Press @50lbs/35lbs
18 Front Squat @95/65
20 Chest to Bar Pull up
*10 Dumbbell Bench Press @50lbs/ 35lbs
20 Front Squat @95/65
22 Chest to Bar Pull up
*11 Dumbbell Bench Press @50lbs/35lbs
22 Front Squat @95/65
*Per Athlete 😈
From 20:01-27:00
Find a 1RM Power Clean.
Your score is the time you complete Part A and your heaviest lift as a Team.
Time Cap: 27:00
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Segment Clean + Tall Jerks
LIFT:
Clean + Front Squat + Jerk
*Build to Heavy
**One Jerk Less than 2 weeks ago. Can you beat that number?
ACCESSORY:
3-5 x
100’ Sandbag Carry
50’ Single OH Carry, each arm
THE PUMP @ 11AM
BENCH PRESS:
3 x 8 – Building to Heavy 8 (Try to beat last weeks 10)
PULL-UP:
3 x Max Reps, Rest 2:00 between
-or-
3 x 10 Banded Pull-ups or Ring Rows
ARMS:
3 x
:30 of Plank Up Down
:30 of Push-ups
:30 Rest
:30 of Supinated BB Rows
:30 of Cheater Curls
:30 Rest
ABS:
TBD