Group Warm up
Line drills and empty bar warm up
Metcon - Lurong Resolution Chipper
Complete at Many Reps as Possible in 10 Minutes:
15 Snatches
20 Deadlifts
25 Box Jump Overs at
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting
at 15 Snatches
Barbell:
Level 3 – 115/75, Masters 95/65, Masters + 95/65
Level 2 – 95/65, Masters 75/55, Masters + 75/55
Level 1 – 45/35, Masters 45/35, Masters + 35/15
Box jump (level 1 & 2 may step up)
Level 3 – 30”/24”, Masters 24”/20”, Masters + 24”/20”
Level 2 – 24”/20”, Masters 20”/16”, Masters + 20”/16”
Level 1 – All athletes 16”/12”
Post WOD OT
Pausing Front Squats
5x3 @80%
No comments:
Post a Comment