9/22/20
Gymnastics
Metcon (Weight)
Bar MU Stamina
5 Rounds, based on your percentages: 35% Max Bar MU
3 Power Clean
Rest 2 minutes between sets
5 Rounds, based on your percentages: 35% Max Bar MU
3 Power Clean
Rest 2 minutes between sets
Every set add weight to your bar working up to 85% of your 1RM Power Clean
Start around 75%
Metcon
Metcon (Time)
21-15-9
Power Clean 95/65
Hand Release Push-ups
Power Clean 95/65
Hand Release Push-ups
Directly Into….
21-15-9
Push Press 95/65
T2B
ADV Rx as written
Rx 75/55
CF Games 2020
Damn Diane (Time)
3 rounds:
15 deadlifts
15 strict deficit handstand push-ups
15 deadlifts
15 strict deficit handstand push-ups
W 205 lb., 2-in. deficit
M 315 lb., 3.5-in. deficit
1000m Row (Time)
Max Effort 1000m Row
