08/11/2020
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 Rounds:
9 Pull Ups
6 HSPU
3 Power Clean and Jerk @ 135/95
+
3 Rounds
12 Pull Ups
9 HSPU
6 Power Clean and Jerk
+
AMRAP
15 Pull Ups
12 HSPU
9 Power Clean and Jerk @ 135/95
3 Rounds:
9 Pull Ups
6 HSPU
3 Power Clean and Jerk @ 135/95
+
3 Rounds
12 Pull Ups
9 HSPU
6 Power Clean and Jerk
+
AMRAP
15 Pull Ups
12 HSPU
9 Power Clean and Jerk @ 135/95
Metcon
Accessory Strength
A)
5 Rounds x
8-12 Strict Press
8-12 Bentover Row
20 GHD Sit Ups
A)
5 Rounds x
8-12 Strict Press
8-12 Bentover Row
20 GHD Sit Ups
B)
5 Rounds
8-12 Upright Row
Max Unbroken Push Ups
Metcon
Accessory Conditioning
A)
12 min AMRAP
15 Push Ups
15 Ring Rows
15 Hollow Rocks
A)
12 min AMRAP
15 Push Ups
15 Ring Rows
15 Hollow Rocks
B)
Every 90 sec x 8
Odd: Assault Bike for Cal
Even: Row for Cal
Metcon
Accessory Competitor
A)
4 x 3 Power Clean; all heavy
A)
4 x 3 Power Clean; all heavy
B)
12 min AMRAP
2 Rope Climb
50 ft HS Walk