8/11/21
Metcon (AMRAP – Reps)
EMOM X 5
11 Burpees
11 Burpees
Weightlifting
You Choose either Snatch or Clean
Metcon (AMRAP – Reps)
ON a 3 minute clock
Snatch Ladder
ADV RX
5 Reps @ 135/85
4 Reps @ 155/95
3 Reps @ 165/105
2 Reps @ 175/110
Max Reps @ 185/115
Snatch Ladder
ADV RX
5 Reps @ 135/85
4 Reps @ 155/95
3 Reps @ 165/105
2 Reps @ 175/110
Max Reps @ 185/115
RX:
5 Reps @ 115/65
4 Reps @ 125/75
3 Reps @ 135/80
2 Reps @ 145/85
Max Reps @ 150/90
Metcon (AMRAP – Reps)
ON a 3 minute clock
Clean Ladder
ADV RX
5 Reps @ 165/105
4 Reps @ 185/115
3 Reps @ 215/135
2 Reps @ 235/145
Max Reps @ 245/160
Clean Ladder
ADV RX
5 Reps @ 165/105
4 Reps @ 185/115
3 Reps @ 215/135
2 Reps @ 235/145
Max Reps @ 245/160
RX:
5 Reps @ 135/85
4 Reps @ 155/95
3 Reps @ 165/105
2 Reps @ 175/115
Max Reps @ 185/125
Metcon
Metcon (2 Rounds for reps)
ADV RX
Round 1
On the 0:00 – 6:00 Minute Mark
150 DU
15 Hang Clean & Jerk (135/95)
100′ HSWalk (17 Mat Lengths)
Round 1
On the 0:00 – 6:00 Minute Mark
150 DU
15 Hang Clean & Jerk (135/95)
100′ HSWalk (17 Mat Lengths)
Rest 6:00 – 12:00
Round 2
On the 12:00 -18:00 Minute Mark
25/20 Cal Row
25 Deficit HSPU 2"
25 Hang Snatch (115/80)
Both workouts are for time with a 6 minute time cap and a 6 minute rest between workouts
RX
Round 1
On the 0:00 – 6 minute mark
2 ROUNDS
50 DU
8 Hang Clean & Jerk 115/75
20 Wallballs
Rest 6 – 12:00
round 2 for time
On the 12:00 – 18:00
2 Rounds
12/9 Cal Row
12 S2OH 95/65
12 Hang Snatches 95/65
