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Saturday 02.24.2018

POSTED ON February 23, 2018

Saturday | 02.24.2018

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Warm Up:
 
5 hips down push ups
10 reverse wall slides
50ft bear crawl knee touches elbow as you walk
50ft samson lunge
 
x2-3 sets
 
Strength:
 
A. Close Grip Bench Press EMOM 8min
 
2.2 @75-80% 1RM
 
*2.2 is a cluster set perform 2 reps rack the bar rest exactly 10 seconds then perform 2 reps again within the same minute for every min for 8min.
Metcon:
 
*Goal is for the second round to have the same number of reps as the first round. Athletes need to be atleast within 2-4 reps of their previous score.
 
Level 1 (RX) Level 2 (Intermediate) & Level 3 (Beginner)
 
4min AMRAP
 
500m row
ME box jump overs remaining time 24/20
 
rest 2min
 
4min AMRAP
 
400m run
ME Sit Ups with remaining time
 
rest 2min
 
4min AMRAP
 
500m row
ME box jump overs remaining time 24/20
 
rest 2min
 
4min AMRAP
 
400m run
ME Sit Ups with remaining time
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