11.19.2020
Snatch (8 sets of 3 reps)
(2 minute rest between sets; increase weight after each set or as technique permits)
Metcon (Time)
3 rds
10 snatches (115/80)
10 T2B
10 snatches (115/80)
10 T2B
11.18.2020
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
100 du
80 squats
60 hollow rocks
40 burpees
20 box jumps (30/24)
100 du
80 squats
60 hollow rocks
40 burpees
20 box jumps (30/24)
11.17.2020
Metcon (AMRAP – Reps)
Inverse tabata #1 (10 sec on 20 sec off for 4 minutes)
Deadlift (225/155)
Deadlift (225/155)
Rest 1 min before the next Tabata
Metcon (AMRAP – Reps)
Inverse Tabata #2
Hang Clean (135/95)
Hang Clean (135/95)
rest 1 min before next tabata
Metcon (AMRAP – Reps)
Inverse Tabata #3
Thruster (95/65)
Thruster (95/65)
Metcon (AMRAP – Reps)
7 min EMOM of Burpees
Athletes will choose the number they want to attempt to complete each minute.
Athletes will choose the number they want to attempt to complete each minute.
