8/18/21
Weightlifting
Metcon (Weight)
EMOM X 10
2 Front Squats
ADV RX
Set 1 & 2: 115/85
Set 3 & 4: 135/95
Set 5 & 6: 155/105
Set 7 & 8: 165/115
Set 9 & 10: 185/135
2 Front Squats
ADV RX
Set 1 & 2: 115/85
Set 3 & 4: 135/95
Set 5 & 6: 155/105
Set 7 & 8: 165/115
Set 9 & 10: 185/135
RX
Set 1 & 2: 75/55
Set 3 & 4: 95/65
Set 5 & 6: 115/85
Set 7 & 8: 135/95
Set 9 & 10: 155/105
First rep can be a squat clean or a power clean into a front squat
*NOT off the Rack
Score is the weight you do on your last 2 sets and its only rx if you do all the weights leading up to the last 2 sets.
Metcon
Metcon (3 Rounds for reps)
R1: AMRAP 4:
21/15 Cal Row
21 T2B
21/15 Cal Row
21 T2B
Rest 4 Minutes
R2: AMRAP 4:
15/12 Cal Row
15 T2B
Rest 4 Minutes
R3: AMRAP 4:
9/6 Cal Row
9 T2B
