9/30/22
Weightlifting
Shoulder Press (Weight)
Metcon
Metcon (Time)
5 Rounds For Time:
50 Air Squats
400m Run
30 Sit-ups
20 Push-ups
10 C2B
50 Air Squats
400m Run
30 Sit-ups
20 Push-ups
10 C2B
RX Pull-ups
Time Cap: 38 Minutes
– Air Squats: Completed in less than 1:30.
– Run: Completed in less than 2:15.
– Sit-ups completed in less than 1:30.
– Push-Ups: Completed in less than 1:15.
– C2B Completed in less than 1:00.
– Score: Total time. If capped add 1 second for every missed rep. 100m = 1 rep.
3-4 Sets:
4-6 Reps @ 70-75%
*4-5 Second Isometric
*Rest As Needed Between Sets
– For EACH strict press, hold for 4-5 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up
– Enter heaviest set. Record sets/reps