09.21.22
Deadlift (Weight)
Metcon (Time)
20 Hang Snatch (115/80)
400m Run
15 Hang Snatch
400m Run
10 Hang Snatch
400m Run
5 Hang Snatch
(15 min Cap)
400m Run
15 Hang Snatch
400m Run
10 Hang Snatch
400m Run
5 Hang Snatch
(15 min Cap)
09.20.22
Metcon (Time)
3 rounds
40 Air Squats
40 DU
30 Alt Lunge
30 DU
20 Push Ups + Shoulder Touch
20 DU
10 Burpee Box Jumps
10 DU
rest 2 min
40 Air Squats
40 DU
30 Alt Lunge
30 DU
20 Push Ups + Shoulder Touch
20 DU
10 Burpee Box Jumps
10 DU
rest 2 min
09.19.22
Metcon (Weight)
Tempo Back Squat
Warm Up
5 sets x 5 reps up to 60% 1 RM
Work
5 sets x 3 reps @ 70-80% 1RM
Warm Up
5 sets x 5 reps up to 60% 1 RM
Work
5 sets x 3 reps @ 70-80% 1RM
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
7 front squats (135/95)
8 pull ups
7 front squats (135/95)
8 pull ups
then
8 min EMOM
1 rep @ 90% 1 RM