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Saturday 09.08.2018

POSTED ON September 7, 2018

Saturday | 09.08.2018

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Warm Up:
 
50ft Broad Jump + 1 Vertical Jump every time
10 Squats with a Press out
10 Push-up Shoulder taps
 
x3
 
5 Muscle Cleans
5 Clean High Pulls
5 Power Cleans
5 Thrusters
 
x2-3 sets
 
Then in 5 sets or less build up to a heavy 3 reps on Power Clean this does not have to be touch and go but must be heavier then the final weight you plan to use in todays Metcon.
 
Metcon: 2017 Team Series Workout #3
 
*12min time cap
 
RX (Level 1)
 
50 Synchronized Wall Balls 20/14 10ft/9ft
30 Cleans 135/95
50 Synchronized Wall Balls 20/14 10ft/9ft
20 Cleans 185/125
50 Synchronized Wall Balls 20/14 10ft/9ft
10 Cleans 225/155
 
For Time
Intermediate (Level 2)
 
https://youtu.be/M35W4koqKkk
50 Synchronized Wall Balls 20/14 10ft/9ft
30 Cleans 115/85
50 Synchronized Wall Balls 20/14 10ft/9ft
20 Cleans 155/105
50 Synchronized Wall Balls 20/14 10ft/9ft
10 Cleans 185/125
 
For Time
 
Beginner (level 3)
 
50 Synchronized Wall Balls 14/10 9ft/9ft
30 Cleans 95/65
50 Synchronized Wall Balls 14/10 9ft/9ft
20 Cleans, 135/95
50 Synchronized Wall Balls 14/10 9ft/9ft
10 Cleans, 155/105
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
1min Dragon L/R
1:30min Forward Fold
10/10 Rock Back Split Squats

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