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Saturday 07.21.2018

POSTED ON July 20, 2018

Saturday | 07.21.2018

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Warm Up:
 
10 Heidens
10/10 Leg Swings Each Leg
:20/:20 Banded Ankle Distraction
6 Candle Sticks
 
x3
 
Strength:
 
Back Squat
 
1×6 at 77%
1×6 at 80%
1×5 at 85%
1×4 at 87%
1×2 at 90%
 
Metcon:
 
RX (Level 1)
 
1000m Row
40 Pull-ups
22 Power Snatch 135/95
40 Burpee
22 Power Snatch 135/95
800m Run
 
For Time
Intermediate (Level 2)
 
1000m Row
40 Pull-ups
22 Power Snatch 115/80
40 Burpee
22 Power Snatch 115/80
800m Run
 
For Time
 
Beginner (Level 3)
 
750m Row
40 Jumping Pull-ups
22 Power Snatch 95/65
40 Burpee
22 Power Snatch 95/65
600m Run
 
For Time
 
Cool Down:
 
10min For Quality
 
2min Seated Straddle
10/10 Rock Back Split Squat
10/10 Side Lying Thorax Rotation

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