March 23, 2020

March 23, 2020

3/23/20

Weightlifting
Back Squat (Weight)
Back Squat
Set #1 (On the 0:00) – 5 Reps @ 80%
Set #2 (On the 2:00)- 4 Reps @ 87%
Set #3 (On the 4:00) – 3 Reps @ 94%
Set #4 (On the 6:00) – 2 Reps @ 98%
Set #5 (On the 8:00) – 1 Rep @ 102%
Set #6 (On the 10:00) – 1 Rep @ 105%
Set #7 (On the 12:00) – 1 Rep
Set #8 (On the 14:00) – 1 Rep
Set #9 (On the 16:00) – 1 Rep

Sets 1-9 completed "On the 2:00"
*Percentages based on 5RM Back Squat
*If you feel up to it, and have the ability to do a 1RM, go for it!

Metcon
Metcon (Time)
"Simple Plan"
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row
Metcon (Time)
***Metcon***
" Thigh Clapping Annie"

Complete 50-40-30-20-10 for time

Double Tap Jumps (Modify with single Taps)
Sit-ups

Or Annie (if you have a jumprope):

50-40-30-20-10
DU’s
Situps

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