09.18.19
Metcon (Time)
20 Rounds
100m Sprint
5 Burpees
25 min Cap
100m Sprint
5 Burpees
25 min Cap
Metcon (Time)
Core Finisher
100 Hollow Rocks
100 Hollow Rocks
09.17.19
Metcon (Time)
60 DU
30 Pull Ups
15 Snatch (95/65) (135/95-RX+)
15 OHS (95/65) (135/95-RX+)
40 DU
20 Pull Ups
10 Snatch
10 OHS
20 DU
10 Pullups
5 Snatch
5 OHS
30 Pull Ups
15 Snatch (95/65) (135/95-RX+)
15 OHS (95/65) (135/95-RX+)
40 DU
20 Pull Ups
10 Snatch
10 OHS
20 DU
10 Pullups
5 Snatch
5 OHS
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
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)
Ring Dips
DB Lunge (55/35) (DBs are held in front rack position)
