09/14/2018
Hang Clean (1-1-1-1-1)
Take 15-20 Minutes to work up to heavy load.
Metcon (Time)
4 RFT:
10 Hang Cleans
10 Box Jumps, 24/20″
200m Run
10 Hang Cleans
10 Box Jumps, 24/20″
200m Run
Barbell weight will increase:
Rd 1: 115/85#
Rd 2: 135/95#
Rd 3: 155/105#
Rd 4: 185/135#
Record the time to complete.
Competition Standard (Rx+):
Barbell:
Rd 1: 135/95#
Rd 2: 155/105#
Rd 3: 185/135#
Rd 4: 205/145#
Box: 30/24#
Masters 55+ (Rx):
Barbell:
Rd 1: 45/35#
Rd 2: 65/45#
Rd 3: 75/55#
Rd 4: 95/65#
Box Step Ups
Scales:
Barbell: 75/55#, 95/65#, 115/85#, 135/95#
Scale starting weight to make 3 increases
Box: 20/16″ or step ups