November 22, 2017

WEDNESDAY!

A) 10:00 (progressively loading)
“BB Cycling” EMOM: Power Snatches!

Note: C/RX athletes must perform the workout as prescribed. Note to
C: all sets must be UB! *Clips are required. Do not let empty BB’s drop when de loading your bar!.

COMPETITOR: UB
#115/85 x7x3:00
#135/90(95) x5x3:00
#155/100(105) x3x4:00

RX:
#105/75 x7x3:00
#115/85 x5x3:00
#135/90(95) x3x4:00

PERFORMANCE:
#95/65 (#75/45) x7x3:00
#105/65+ (#85/55) x5x3:00
#115/75+ (#95/65) x3x4:00

MOD(S):
1) Stay at a weight for the entire
EMOM, performing between 4-6 reps every minute on the minute. Do not progressively load. Scale Down: Hang Power Snatches.

2) (EMOM) Perform 8-10 Alt. DB Snatches #35/25 + 8 Split Jump Lunges (or 10 Alt. “FR” weighted Lunges)

B) MET CON: 13:00 Clock!

Perform a 2:00 AMRAP of the following, Rest 1:00, then repeat! At the 6:00 mark, Sprint 400 M (2:00), then perform another 2×2:00 AMRAP (with the 1:00 rest between) for a total of 4 AMRAP’s. NOTE: C/RX athletes must complete the Run within the 2:00 Cap. Goal: 8R-10R+

COMPETITOR:
6 Box Jump Over’s “24/20
6 DB Ground to OH #75/45
6 Alt. “FR” Lunges (1 DB)

RX:
6 Box Jump Over’s “24/20
6 DB Ground to OH #55/35
6 Alt. “FR” Lunges (1 DB)

PERFORMANCE:
6 DB Ground to OH #45/25
6 Box Jump Over’s “24/20
6 Alt. “FR” Lunges (1 DB)