09.16.19

Metcon (Weight)
Deadlift
Record a 7 RM – 5 RM – 3 RM Score by 15 minutes
5 minutes to warm up deadlift then:
7 RM must be recorded by 10 min
5 RM must be recorded by 15 min
3 RM must be recorded by 20 min mark
Score is total weight added up
Metcon (Time)
21-15-9
Ring Dips
DB Lunge (55/35) (DBs are held in front rack position)

09.14.19

Metcon (AMRAP – Rounds and Reps)
30 min amrap
One partner runs 400m while the other partner performs as many rounds and reps of
10 hang clean and jerks (95/65)
10 back squats (95/65)
10 toes to bar
Switch partners when the other completes the run

09.13.19

Metcon (Time)
50 DU buy in then
10 sets of the following completx
1 Renegade row (55/35) (right arm)
1 Renegade row (left arm
1 DB Box Step Up
1 DB Snatch (55/35) (right)
1 DB Snatch (left)
50 DU Buy Out
15 min cap
Metcon (Time)
50 DU buy in then
10 sets of the following complex
2 DB Clusters (55/35)
1 DB Box Step Ups
1 TGU (55/35) (right arm)
1 TGU (left arm)
Then 50 DU Buy Out
15 min cap