October 21, 2019

October 21, 2019

10/21/2019

Weightlifting
2″ Deficit Dead LIft (4 x 4 @ 55% of 1rm)
doing all of your sets standing on a 2" plate

Metcon
Metcon (Time)
For Time:
Buy In: 30 cals
10 x Bar Muscle Ups
20 x BJO
30 x Alt. DB Snatch
40 x Wall Balls
30 x Alt. DB Snatch
20 x BJO
10 x Bar Muscle Ups

Rx:
BJO (24/20")
Snatches (50/35#)
Wall Ball (20#-10’/14#-9′)

M55+:
Step Ups(24/20")
Snatches (35/20#)
Wall Ball (14#-10/10#-9′)

If you don’t have bar muscle ups do the highest form of pull ups possible to make it challenging.

Ex. C2B, Pull Ups, Assisted PU, Ring Rows

Metcon
20.2 (AMRAP – Rounds and Reps)
20 Min. AMRAP:
4 x DB Thrusters
6 x TTB
24 x DU

Rx:
age 16-54 (50/35#)
M55+ (35/20#)
Teen 14-15 (35/20#)

Scaled:
age 16-54 (35/20# & Hanging Knee Raises/Single Unders)

M55+ (20/15# & Sit ups/Single Unders)

Teen 14-15 (20/15# & Hanging Knee Raises/Singles Unders)

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