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Friday 06.08.2018

POSTED ON June 7, 2018

Friday | 06.08.2018

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BENCH MARK FRIDAYS
 
Warm-Up:
 
8 Squat with KB Press out
20 Legs Swings each Leg
5 Scap Push-ups on Elbows
 
x3 then…
 
5/5 Rock Back Split Squats
:20 Barbell Hold Overhead
5 Behind the Neck Empty Bar Press
 
x3 then…
 
12min EMOM
 
1st min 4-8 Hollow to Arch Kips
2nd min 15 Hollow Rocks
3rd min 15 Arch Rocks
4th min 3-5 Building Weight Thrusters
 
*Building weight thruster means every round build to a heavier thruster. Goal is to hit weight thats heavier then the Metcon to create super compensation.
 
Metcon:
 
“Fran”
 
Level 1 (RX)
 
21-15-9
 
Thrusters 95/65
Pull-ups
Level 2 (Intermediate)
 
21-15-9
 
Thrusters 75/55
Pull-ups
 
Level 3 (Beginner)
 
21-15-9
 
Thrusters 75/55
Jumping Pull-ups

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