08/14/2020
Metcon (AMRAP – Rounds and Reps)
"Death by Front Squat"
EMOM x fail
+1 Front Squat
Rx+: 225/155
Rx: 185/125
Sc: around 75% of your heaviest clean
EMOM x fail
+1 Front Squat
Rx+: 225/155
Rx: 185/125
Sc: around 75% of your heaviest clean
Take it from the floor.
Score is Round completed and any reps in the uncompleted round
Accessory
Metcon
Accessory Strength:
A)
Back Rack Reverse Lunge
4-5 x 8-12 Reps per leg
A)
Back Rack Reverse Lunge
4-5 x 8-12 Reps per leg
B)
4-5 Rounds x
10-15 Sumo Deadlift; medium wt
10-15 Banded Hip Thruster
C)
4-5 Rounds x
8-12 Romanian Deadlift
20 Knees Banded Squats (option to add weight)
Metcon
Accessory Conditioning:
A)
EMOM x 10
10/8 Assault Bike Cal
A)
EMOM x 10
10/8 Assault Bike Cal
B)
10 min x
15 Cal Row
10 Box Jumps
C)
5 x 20-30 Heavy KB Swings; rest as needed
Metcon
Accessory Competitor
A)
10 min AMRAP
Run 1 mile (optional weight vest)
AMRAP Burpee Box Jump Overs with remaining time
A)
10 min AMRAP
Run 1 mile (optional weight vest)
AMRAP Burpee Box Jump Overs with remaining time
B)
Lunging Fran
For Time
42-30-18
Alternating Reverse Lunge – 95/65
Pull Ups
C)
For Time:
2k Row
