COMMUNITY @ 9AM
By Coach Jeff
Metcon: “COLOSSUS”
In Teams of 2
4 rounds
30 Chest to Bar Pull-ups
90 Double Unders
*1 Complex per Athlete
20 Chest to Bar Pull-ups
60 Double Unders
*1 Complex per Athlete
10 Chest to Bar Pull-ups
30 Double Unders
*1 Complex per Athlete
*Complex = 9 Deadlifts + 6 Hang Power Clean + 3 Push Jerk
Rx = 135/95
Rx+ = 155/105
Time Cap: 28 Minutes
WEIGHTLIFTING @ 10AM
PRELIFT:
Jerk Clinic
LIFT:
Clean + Front Squat + Push Jerk + Split Jerk
3 x (1+1+1+1) @ 70%
3 x (1+1+1+1) @ 75%
3 x (1+1+1+1) @ 80%
*all percentages are off 1RM Clean and Jerk
SQUAT:
2 x (72.5% x 9, 77.5% x 6, 82.5% x 3)
THE PUMP @ 11AM
BENCH PRESS:
8-7-6-5-4-3-2 Building
-then-
1 x Max Reps @ 50% of Double
ARMS:
3 x
28 Method BB Curl
14 Plyo Push-ups
14 OH DB Tricep Ext
14 Bench Dips
14 Banded Tricep Ext
Rest 1:00
*28 Method = 7 Slow + 7 Fast + 7 Bottom Half + 7 Top Half
ABS:
Coaches Choice
