4/13/20
Weightlifting
Front Squat (Weight)
Week 2 out of 5
On the Minute x 10:
1 Front Squat
3 Back Squats
Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions
Next week we will build in %
Metcon
Metcon (Time)
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
600/500m Row or 500m Run
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
600/500m Row or 500m Run
Wearing a 20/14 Weight Vest if you have it.
A new round starts every 10 minutes in (0:00 – 10:00 – 20:00)
• You’ll complete movements for time and rest whatever time remains until the next round begins
• For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest
score is the slowest of the three rounds
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