3.26.2020
Skill Work
clean & jerk work
3×3 High Hang Clean 40%
3×3 Push Jerk 40%
3×2 Hang Clean 50%
3×2 push jerk 50%
3×1 clean, 1 push jerk, 1 split jerk 60%
3×1 c&j 70%
3×3 High Hang Clean 40%
3×3 Push Jerk 40%
3×2 Hang Clean 50%
3×2 push jerk 50%
3×1 clean, 1 push jerk, 1 split jerk 60%
3×1 c&j 70%
Clean and Jerk (1×2 75%, 1×2 80%,1×2 85%)
Metcon (Time)
6 Rounds for Time
20 Plank up down
10 Front Rack lunge 75/55 +115/75
20 Kayakers 35/26 + 53/35
20 In/In/Out/Out (speed ladder drill – using shoes or tape as markers)
20 Plank up down
10 Front Rack lunge 75/55 +115/75
20 Kayakers 35/26 + 53/35
20 In/In/Out/Out (speed ladder drill – using shoes or tape as markers)
Metcon (Time)
Skill work – unweighted using stick, towel, etc
6×3 complex squat clean, push jerk & split jerk
between each set 10 strict Handstand push up – scale appropriately
6×3 complex squat clean, push jerk & split jerk
between each set 10 strict Handstand push up – scale appropriately
6 Rounds for Time
20 Plank Up down
20 jumping lunge
20 kayakers
20 in/in/out/out – speed ladder drill mark with shoes or tape)
10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
9:30am & 5:30pm