06/08/2021
Announcements
Todays priority will go to the Met-con. It has a time cap of 18 mins. The remainder of the hour will be dedicated to strength and accessory work.
Metcon (Time)
For Time:
200 m. run/row
12 DB Deadlifts
9 H. Cleans
6 STO Presses
400 m. run/row
12 DB Deadlift
9 DB H. Cleans
6 DB STO Presses
800m. run/row
12 DB Deadlifts
9 DB H. Cleans
6 DB STO Presses
400 m. run/row
12 DB Deadlifts
9 DB H. Cleans
6 DB STO Presses
200 m. run/row
12 DB Deadlifts
9 DB H. Cleans
6 DB STO Presses
18 min cap
Bench Press (3 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 5×8 @ 65% of 1RM
Opt. 4 Accessory Work
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 5×8 @ 65% of 1RM
Opt. 4 Accessory Work
Metcon (AMRAP – Reps)
Optional Accessory work:
4 Rounds:
3 min alt. tabata
Bicep curls + tricep extensions
-Rest 1 min-
4 Rounds:
3 min alt. tabata
Bicep curls + tricep extensions
-Rest 1 min-