Strength
20 minutes to find a 2 rep max Deadlift and complete
3×7 @ 80% of that weight
Last 2 rep max was January 21, 2015
Metcon
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Bar Facing Burpees
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3
We DO have 6AM class today and every Thursday. Sorry for the 2 weeks off. Don’t miss!
Odd Object Fun
Teams of 2, AMRAP 5 @ each station
Pull-ups, Sled Push, Sandbag/Ball over Shoulder, Yoke/Barbell Overhead Carry, KB Farmer’s Carry Walking Lunges
Compare to August 24, 2017
Warm-up
EMOMx8
Odd: 15/12 Calorie Bike
Even: 30 second max Medball Clean
Back Squats
15 minutes to complete
10 Reps @ 70%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%
Skills
EMOMx10
Odd: 50 Double Unders (or 50 seconds of practice)
Even: Max Strict Handstand Push-ups (or Kipping or Standing DB Strict Press)
Metcon
“Helen”
3 RFT
Run 400 m
21 Kettlebell Swings
12 Pull-ups
Compare to September 8, 2017
Extra
3 sets not for time:
10 Dumbbell Floor Press
10 Stiff Legged Deadlifts or Good mornings
10 “Perfect” Push-ups
10 Bent Over Rows
Strength
20 minutes to establish a 1 rep max Clean & Jerk
Compare to September 11, 2017
Metcon
“Grace”
30 Clean & Jerks for time
Compare to June 5, 2017
Metcon
Teams of 3:
100/70 Calorie Bike (or loop run with partner)
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100/70 Calorie Bike
Compare to October 28, 2017
Squats
25 minutes to complete Back Squats
5 @ 45-55%
5 @ 55-65%
3 @ 65-75%
2 @ 75-80%
2 @ 80-90%
2×5 @ 80-85%
Metcon
Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
35/25 Calorie Bike
50 Kettlebell Swings (53/35)
Strength
20 minutes to establish a 5 rep max Deadlift
Compare to October 24, 2017
Metcon
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
