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Wednesday 01.10.2018

POSTED ON January 9, 2018

Wednesday | 01.10.2018

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Warm Up:
 
5 Squats with a press out
5/5 single arm russian kettlebell swings
5/5 single arm kb high pull
:15 kb hold overhed L/R
 
x2-3 sets
 
 
Foundation:
 
A. Front Squat 4 sets of 6+ @75-80%; rest 1-3min between sets
 
*on the final set of 6 athletes will do max reps
 
Metcon:
 
Level 1 (RX)
 
8 rounds of work
 
1min work
1min rest
 
7 box jump 30/24
ME Kettlebell Snatch Remaining Time 53/35
Level 2 (Intermediate)
 
8 rounds of work
 
1min work
1min rest
 
7 box jump 24/20
ME Kettlebell Snatch Remaining Time 53/35
 
Level 3 (Beginner)
 
8 rounds of work
 
1min work
1min rest
 
10 step ups 24/20
ME Kettlebell Snatch Remaining Time 35/26
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