COMMUNITY @ 9AM
By Coach Jeff
Skill: Barbell Conditioning
Metcon: “ HUSTLIN FOR PENNIES “
AMRAP 7 of:
30 Power Snatch @75/55
50 WallBall @20/14
—–Rest 1:00—–
AMRAP 7 of:
30 Power Clean@ 95/65
50 WallBall@ 20/14
—–Rest 1:00—–
AMRAP 7
30 Deadlift@165/115
50 WallBall@ 20/14
Score is Rounds and Reps.
After each AMRAP, continue where you left off. For example, if the AMRAP ends and you’re on the Snatch, Rest 1:00 and continue on the same Rep scheme but on the new Barbell lift.
Rx+: 95/65, 115/75,185/125
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Clean and Jerk (2+1)
*Build to heavy in 20 minutes, then 2 sets at 95% of best complex weight
ACCESSORY:
Accumulate 3:00 Chinese Plank
*Add weight if able
THE PUMP @ 11AM
BENCH PRESS/ CHIN-UP (15:00 to complete)
5 x
5 Bench Press Building
5 Chin-ups Building
5 x
5 Bench Press Building
5 Chin-ups Building
EMOM 1:
At 0:00
EMOM 10 of:
ODD: 10-15 OH DB Tricep Ext
EVEN: 10-15 Supinated BB Rows
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
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
