1/12/21
Weightlifting
Back Squat (4 x 5, 1 x 5+)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12
3 DB Front Squat 50/35 lb’s
3 C2B
3 Box Jumps
6 DB Front Squat 50/35 lb’s
6 C2B
6 Box Jumps
9 DB Front Squat 50/35 lb’s
9 C2B
9 Box Jumps
……continue to add 3 reps each round
3 DB Front Squat 50/35 lb’s
3 C2B
3 Box Jumps
6 DB Front Squat 50/35 lb’s
6 C2B
6 Box Jumps
9 DB Front Squat 50/35 lb’s
9 C2B
9 Box Jumps
……continue to add 3 reps each round
RX PULL-UPS
Goal is 5+ Rounds
1 x 5+ @70%
1 – 3 minutes btw sets
For the final set complete 5 or more unbroken squats. Leave 2-3 reps in the tank.