10.6.2021
Warm-up
Push Press (5@75%, 3@85%, max @ 95%)
Metcon (Time)
3 RFT
200 M Run
12 T2B
5 Wall Walks
2 Rope Climbs Rx+ Legless or peg board
200 M Run
12 T2B
5 Wall Walks
2 Rope Climbs Rx+ Legless or peg board
Metcon (Time)
SCALED metcon
3 RFT
100 M Run or row
12 Anchored Toes To bar Rx+ Hanging leg raises
5 Wall Step Ups
2 Rope Climbs from back to standing
3 RFT
100 M Run or row
12 Anchored Toes To bar Rx+ Hanging leg raises
5 Wall Step Ups
2 Rope Climbs from back to standing
Skill Work
WEIGHTLIFTING CLASS
warm up
Accessory Work:
3×10 Arnold Presses
3×10 Bent Over Row
3×10 Front Raise
warm up
Accessory Work:
3×10 Arnold Presses
3×10 Bent Over Row
3×10 Front Raise
Clean Pull (3@75%, 3@85%, max @95%)
Clean Complex (5×2 each set gets heavier – record heaviest)
1 Clean pull + 1 deadlift+ 1 hang clean + 1 front squat
foam roll upper back, arm pit area, sides, glutes, IT bands
Red band 10 – pull aparts, single arm press, Good morning
Empty bar – 5 strict press, 5 push press