
A) CF SWOD
B) CF Metcon
C) Not for time; 3 sets of 10 supine ring rows, banded face pulls
https://www.youtube.com/watch?v=IndIttUTNMU
B) CF Metcon
C) Not for time; 3 sets of 10 supine ring rows, banded face pulls
https://www.youtube.com/watch?v=IndIttUTNMU
Strength: Deadlift
Take 15-20 min to find new 2 rm
Metcon: 12 min AMRAP
5 Strict Pull-Ups
10 Deadlifts 135/95
15 Sit Ups
Score: DL weight and rounds+reps
Take 15-20 min to find new 2 rm
Metcon: 12 min AMRAP
5 Strict Pull-Ups
10 Deadlifts 135/95
15 Sit Ups
Score: DL weight and rounds+reps
A) CF SWOD
B) CF Metcon
C) 3 sets of 3 Clean high pulls @ 100% of 1rm power clean (everything but the turn over, control to the floor except last rep)
B) CF Metcon
C) 3 sets of 3 Clean high pulls @ 100% of 1rm power clean (everything but the turn over, control to the floor except last rep)
With a partner-20 min AMRAP
10 135/95 G2O
31 Bar Over Burpees
20 Russian Twists 45/25
15 Wall Walks (no pushup)
Score: Rounds plus reps
Class Finisher options:
3 min of triple under practice
10 135/95 G2O
31 Bar Over Burpees
20 Russian Twists 45/25
15 Wall Walks (no pushup)
Score: Rounds plus reps
Class Finisher options:
3 min of triple under practice
Skill: Find a spot and warm up
Metcon: Manion
7 RFT
400 m run
29 back squats 135#/95#
45 min time cap
Score: Time (plus missed reps in seconds)
Metcon: Manion
7 RFT
400 m run
29 back squats 135#/95#
45 min time cap
Score: Time (plus missed reps in seconds)
Strength: 15 min to find 2 rm Power Clean
Metcon: 21-15-9 for time
Manmakers AHAP (no jump)
Renegade Rows (no pushup)
Sit Ups
*25 m farmer carry at the beginning of each round
Rest 3 min then
Metcon: 21-15-9 for time
Manmakers AHAP (no jump)
Renegade Rows (no pushup)
Sit Ups
*25 m farmer carry at the beginning of each round
Rest 3 min then