04/18/2018
Front Squat (5-4-3-2-1)
Take 15 minutes to establish heavy load using the rep scheme.
Metcon (Time)
4 RFT:
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run
Record time to complete.
Competition Standard (Rx+):
Masters 55+ (Rx):
(35/20#)
125m Row
Scales:
35/25# or lighter
Metcon (Time)
4 RFT:
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run
Record time to complete.
Competition Standard (Rx+):
Masters 55+ (Rx):
(35/20#)
125m Row
Scales:
35/25# or lighter
Metcon (Time)
4 RFT:
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run
Record time to complete.
Competition Standard (Rx+):
Masters 55+ (Rx):
(35/20#)
125m Row
Scales:
35/25# or lighter
Metcon (Time)
4 RFT:
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run
10 DB Front Squats, (50/35#)
100m run
10 DB Snatches, (50/35#)
100m run
10 DB STO, (50/35#)
100m run
Record time to complete.
Competition Standard (Rx+):
Masters 55+ (Rx):
(35/20#)
125m Row
Scales:
35/25# or lighter