Warm Up:
2 Rounds
8 Burpee Broad Jump – Focus on extending through hips
and catching in soft squat
10 Med Ball Cleans
Mobility: 5 min limit
Athletes Choice
Strength:
3 Supersets 12 Min Limit
8 -12 Bench Press
8 -12 Pull-Ups (Strict, Negative, Weighted, banded)
Rest 2-3 minutes
Metcon:
RX WOD
In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats (155/115)
Rest One Minute and proceed to:
AMRAP 12 Minutes
5 Snatch (155/115)
10 Pull Ups
15 Power Clean (155/115)
Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.
Scaled WOD:
In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats (95/65)
Rest One Minute and proceed to:
AMRAP 12 Minutes
5 Ground to Overhead (95/65)
10 Burpees
15 Power Clean (95/65)
Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.
Elite Competition Class
1) Strict Press
10 Rep Max
2) Back Squat
10×3
3) Strength Conditioning
5 Rounds
3 Min AMRAP
3 Deadlift 315/225
6 Bench Press155/105
9 Box Jumps 24/20
1 Min rest
