Mon-07/22/2019
Weightlifting
Snatch Balance (8,8,8)
Speed and balance are the goals.
Power Snatch (6,6,6,6)
Power Snatch 4×6 @ 60-70%
Metcon
Metcon (Time)
3 RFT
Rx:
5 Snatch Complexes, 75/55#
5 Pushup Complexes
5 Bar Complexes
1000m Bike Erg
Rx:
5 Snatch Complexes, 75/55#
5 Pushup Complexes
5 Bar Complexes
1000m Bike Erg
Modified:
5 Snatch Complexes, 65/45#
5 Pushup Complexes
5 Bar Complexes
750m Bike Erg
Snatch complex: 1 High Hang Snatch + 1 Hang Snatch + 1 Full Snatch. May be power or full.
Pushup complex: 1 Pushup + 2 Mountain Climbers + 4 Shoudler Taps + 1 Burpee
Bar Complex: 1 Pull Up + 1 C2B Pull Up + 1 Bar Muscle Up
Pushup complex: 1 Pushup + 2 Mountain Climbers + 4 Shoudler Taps + 1 Burpee
Bar Complex: 1 Pull Up + 1 C2B Pull Up + 1 Bar Muscle Up