11/30/20
Weightlifting
Stamina Squating (1 Rep = FSx4 + BSx8 (5×1))
Metcon
Metcon (Time)
ADV RX
50 Pull-ups
21 Power Snatches
35 C2B
15 OHS
20 Bar MU
9 Squat Snatches
Barbell 135/95
50 Pull-ups
21 Power Snatches
35 C2B
15 OHS
20 Bar MU
9 Squat Snatches
Barbell 135/95
RX and ADV RX Masters (40 and up) and ADV RX Teen (16-17)
42 Pull-ups
21 Power Snatches
30 C2B
15 OHS
18 Bar MU
9 Squat Snatch
Barbell 115/85
Extra Gymnastics Work
Metcon (Time)
ADV RX
1 Round For Time:
10 RMU
12 Mat Lengths Walking Lunges (155/105)
10 RMU
8 Mat Lengths Walking Lunges (185/135)
10 RMU
4 Mat Lengths Walking Lunges (225/155)
1 Round For Time:
10 RMU
12 Mat Lengths Walking Lunges (155/105)
10 RMU
8 Mat Lengths Walking Lunges (185/135)
10 RMU
4 Mat Lengths Walking Lunges (225/155)
ADV RX Masters and Teens
15/12 RMU
12 Mat Lengths Walking Lunges (135/95)
8 Mat Lengths Walking Lunges (155/105)
4 Mat Lengths Walking Lunges (185/135)
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats
57% of your 1 RM FS
Week 2/5
We reduced 1 FS and 2 BS per set and went up 7% from last week.