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Saturday 01.12.2019

POSTED ON January 11, 2019

Saturday | 01.12.2019

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Warm Up:
 
5 Clean High Pulls
5 Squat Clean
5 Front Squat
5 Hollow to Arch Kips
 
x2-3 sets
 
*build up to the 3 weight of your division and hit it for 5 reps
 
Metcon:
 
(This is a twist on open work out 17.3)
 
RX (Level 1)
 
8min to complete
 
3 Rounds
 
6 Chest 2 Bar
6 Squat Cleans 95/65
 
Then… 3 rounds
 
7 Chest 2 Bar
5 Squat Cleans 135/95
 
*if complete clock extends to 12min
 
Prior to 12min complete
 
3 Rounds
 
8 Chest 2 Bar
4 Squat Cleans 185/135
 
*if complete clock extends to 16min
 
Prior to 16min complete
 
3 Rounds
 
9 Chest 2 Bar
3 Squat Cleans 225/155
 
*If completed clock extends to 20min
 
Prior to 20:00 complete
 
3 Rounds
 
10 Chest 2 Bar
2 Squat Cleans 245/175
 
*If complete clock extends to 24min
 
Prior to 24min
 
11 Chest 2 Bar
1 Squat Cleans 265/185
 
*If all reps are completed, time cap extends by 4 minutes.
Intermediate (Level 2)
 
8min to complete
 
3 Rounds
 
6 Pull-ups
6 Squat Cleans 95/65
 
Then… 3 rounds
 
7 Pull-ups
5 Squat Cleans 135/95
 
*if complete clock extends to 12min
 
Prior to 12min complete
 
3 Rounds
 
8 Pull-ups
4 Squat Cleans 155/115
 
*if complete clock extends to 16min
 
Prior to 16min complete
 
3 Rounds
 
9 Pull-ups
3 Squat Cleans 175/125
 
*If completed clock extends to 20min
 
Prior to 20:00 complete
 
3 Rounds
 
10 Pull-ups
2 Squat Cleans 205/135
 
*If complete clock extends to 24min
 
Prior to 24min
 
11 Pull-ups
1 Squat Clean 225/155
 
*If all reps are completed, time cap extends by 4 minutes.
 
Beginner (Level 3)
 
8min to complete
 
3 Rounds
 
6 Jumping Pull-ups
6 Squat Cleans 75/55
 
Then… 3 rounds
 
7 Jumping Pull-ups
5 Squat Clean 95/65
 
*if complete clock extends to 12min
 
Prior to 12min complete
 
3 Rounds
 
8 Jumping Pull-ups
4 Squat Clean 115/80
 
*if complete clock extends to 16min
 
Prior to 16min complete
 
3 Rounds
 
9 Jumping Pull-ups
3 Squat Cleans 135/95
 
*If completed clock extends to 20min
 
Prior to 20:00 complete
 
3 Rounds
 
10 Jumping Pull-ups
2 Squat Cleans 155/105
 
*If complete clock extends to 24min
 
Prior to 24min
 
11 Jumping Pull-ups
1 Squat Cleans 185/125
 
*If all reps are completed, time cap extends by 4 minutes.
 
Cool Down:
 
3 Rounds For Quality
 
:45 False Grip Dead Hang
2min Seated Straddle

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