05/16/2018

05/16/2018

  May 16, 2018
05/16/2018

When you’re trying to be happy and lift heavy at the same time #smileforthecamera
Metcon
“Training Day” (AMRAP – Reps)
22 Min AMRAP
Teams of 3
6 mile Bike (alt every .5/.3)
300 Double unders (alt. every 50)
Max Clean and Jerks (155/105)

Rx+ (OPEN) as written
Rx (PERFORMANCE) Row/Ski 4000m (alt every 200m), 135/95
Scaled (FITNESS) Row/Ski 4000m (alt every 200m), Singles (300), 95/65

Next Level
Power Clean (Build to a heavy complex)
3-Position Power Clean + Split Jerk

*high hang, knee, floor

Metcon (No Measure)
Midline
Not For Time:
40 GHD Sit-Ups
40 AbMat Sit-Ups
20 GHD Sit-Ups
20 ABMat Sit-Ups

R+ – as written
Rx – 1/2 GHDS (to parallel)
Scaled – Accumulate 4:00 plank (:30 on, :30 off), 40 abmat situps, Accumulate 2:00 plank (:30 on, :30 off), 20 abmat situps

Endurance
See Endurance Programming (No Measure)