Fri. Nov 11, 2016

DES

Warm-up

2x
Partners:
1 rows for max calories while other partner lunges down the gym floor and duck walks back.
Switch

Weightlifting

Front Squat

*1st rep paused, all subsequent reps, FAST
10x3 @65%
**Add 5% to last week

ACCESSORY WORK

Metcon (No Measure)

3 Wise Men Veteran's Day Tribute

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

-then

3x20
V-ups
Left/Right side plank-ups