Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)
Strength
Back Squat 4×8 @75%
MetCon
RX
10 Rounds For Time:
5 Front Squats, 135/95lbs
4 Push Jerk, 135/95lbs
3 Strict Handstand Push-ups
(RX+ 155/105lb barbell)
SCALED
10 Rounds For Time:
5 Front Squats, 115/75lbs
4 Push Jerk, 115/75lbs
3 DB Strict Press, AHAP
Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.
A.
Push Jerk 4×8 @65%
B.
AMRAP 4 Minutes x3:
15 Alt. Single-arm DB Snatch, 55/35lbs
Max Calorie Ski in Remaining Time
Rest 3min. Between AMRAP's
(RX+ 70/45lb DB snatch)
C.
6 Rounds For Time:
25 Calorie Bike
Rest 2min.
CF LITE
Warm-up
Same as class
Strength
5 Rounds:
4-5 Seated Strict Press
Rest 2-3min.
MetCon
AMRAP 12 Minutes:
6 Strict Pull-ups
9 DB Push Presses
12 Alt. Stationary Lunges w/ DB's
