COMMUNITY @ 9AM
By Coach Jeff
Metcon: “ECSTASY OF GOLD”
In Teams of 2 For Time
50 Sumo Deadlift High Pull@ 105/70
40 Dumbbell Bench Press@ 50/35
30 Front Squat@ 105/70
20 Hang Dumbbell Clean@ 50/35
100 Single Dumbbell Step up@ 50/35
20 Hang Dumbbell Clean@ 50/35
30 Front Squat@ 105/70
40 Dumbbell Bench Press@ 50/35
50 Sumo Deadlift High Pull@ 105/70
Time Cap: 28 Minutes
Scaled Weights: 75/55,40/25
WEIGHTLIFTING @ 10AM
By Coach Kev
PRE LIFT:
Tall Snatch
LIFT:
Every :90 for 10 Rounds
Snatch + OHS
*Building to heavy, starting at ~60% of 1RM Snatch
ACCESSORY:
3-5x
10 Single Arm OH Weighted Situps, Each Arm
*Use KB or DB
THE PUMP @ 11AM
BENCH PRESS/ CHIN-UP (15:00 to complete)
5 x
5 Bench Press Building
5 Chin-ups Building (may use bands or scale to supinated ring rows)
EMOM 1:
At 0:00
EMOM 10 of:
ODD: 10-15 OH DB Tricep Ext
EVEN: 10-15 Supinated BB Rows
EMOM 2:
At 11:00
EMOM 9 of:
Min 1: :40 Max Dips (between 2 boxes or benches)
Min 2: :40 Max BB Curls
Min 3: :40 Wrist to Knee Crunches