WEDNESDAY

A GROUP WARM UP

B METCON

“Front Loader”

7 min amrap

21 push press 95#/65#

21 front squats

21 hang power cleans

Rest 2 min

7 min amrap

15 push press 115#/85#

15 front squat

15 hang power clean

Rest 2 min

7 min amrap

9 push press 135#/95#

9 front squat

9 hang power clean

You will have 3 separate amrap scores.

WEIGHTLIFTING/OLY CLASS WILL BE ON THE WHITEBOARD

 

2018 OPEN ATHLETES

1. Barbell Cycling
For Time:
21 Push Presses (155/105)
21 Front Squats (155/105)
21 Hang Power Cleans (155/105)

Rest 2:00

15 Push Presses (175/120)
15 Front Squats (175/120)
15 Hang Power Cleans (175/120)

Rest 2:00

9 Push Presses (195/135)
9 Front Squats (195/135)
9 Hang Power Cleans (195/135)

Rest 2:00

6 Push Presses (215/150)
6 Front Squats (215/150)
6 Hang Power Cleans (215/150)

2. Conditioning
AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row

Climb by 3 each round.