WORKOUTS 11/17-11/22

MONDAY

Metcon

Mary

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

TUESDAY

Metcon

Score Rounds and Reps

AMRAP 24

TEAM WORKOUT
10 snatches 135/95

40 sit ups
200-m run
– you go I go reps, run together holding a band

WEDNESDAY

Weightlifting

Complex

Score Weight

1 high hang power clean

1 hang power clean

1 below the knee power clean

1 power clean

start at 55% of 1rm

rest 3 mins

THURSDAY

Metcon

Front Squat1 Video

6×3

Front squat
3-3-3-3-3-3

Stay at 85%

rest 3-4 mins

FRIDAY

Rowing

Score Checkmark

rowing technique

legs

legs THEN torso

legs THEN torso THEN arms

2:1 -fast, strong leg drive-easy recovery in

repeat in reverse as you recover back for another leg drive

TC 10

Metcon

Score Time

every 3:30

6 rounds

500/400m row

10 Deadlifts 185/125

CLOSED SATURDAY

8:15am skill & strength

9:15am team workout

Sharing is caring!