Mobility and Row technique Metcon: “Seriously….Sprint!” 500 m row for time rest 3:30 500 m row rest 3:00 500 m row rest 2:30 500 m row *Goal is to maintain every 500 m within +/- 10 seconds. These are to be sprints! All out effort maintained for each 4×500 meters.
Skill: 15 minutes build to heavy set of 3 power snatch(touch-n-go) Metcon: “Four by Three” AMRAP 4 30 dubs 15 power snatches(75/45) rest 3 minutes AMRAP 4 30 dubs 12 power snatches(95/65) rest 3 minutes AMRAP 4 30 dubs 9 power snatches(115/75) Lv1((65/35)(85/55)(105/65) 15 dubs Lv2(55/35)(75/45)(95/55) 60 singles
Strength: Seated KB press 15-12 light weight 9-6 mod weight 3 heavy weight For 5 total sets. Metcon: “Cindy” AMRAP 20 5 pull ups 10 push ups 15 air squats
Strength: 20 minutes build to heavy set of 3 back squats Metcon: “Dancin’ Girls” Moby ‘Sally’ Back squats @ (135/95) Rest 2 minutes “Roxanne” by The Police. burpees Rest 2 minutes “America” by Niel Young hollow hold to superman Lv1(115/75) Lv2(95/55)
9AM For Time with a Partner/split as needed 1000m row 10 C2B 4Rope Climbs 50 back squats(95/65) Run 500 Together 50 back squats 4 Rope Climbs 10 C2B Row 1000
17.2 If you are not signed up for the Opens then you must used KBs. Opens competitors have priority for the Dumbbells. AMRAP 12 2 rounds of…. 50-ft. weighted walking lunges(holding both bells)(50/35) 16 T2B 8 power cleans(holding both bells) Then 2 rounds of…. 50-ft. weighted walking lunges 16 bar muscle ups 8 power cleans…
Mobility: Focus on shoulders and back Metcon: EMOM16 12/10 cal row 15 sit ups 10/8 cal AB 40s plank
Strength: Single arm overhead KB squat 5 each side @ light 5 @ mod 5 @heavy 5 @heavy Metcon: “Chippin’ Away” AMRAP 12 3o Dubs 20 KBS(53/35) 10 Ball slams AHAP 5 burpees Lv1(15 dubs(44/26) Lv2(60 singles (35/18)
Strength: 3 strict press+6 push press+ 9 jerks(no split) 3 sets building weight Metcon: “Smokey Shoulders” 10.9.8….S.T.O 1.2.3…H.R.P.U Lv1(85/55) knees Lv2(75/45) knees
Strength: 1 rep max front squat(20 minutes) Metcon: “The top 60%” 21-15-9 Front squats(60%) Cal row (15-10-5 cals on AB)