Workouts

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12/3/2019 - STRENGTH

A1.  Every 90 sec - for 6 Sets

Snatch X2

Build over the sets


A2.  Every 90 sec - for 6 Sets

Clean X2

Build over the sets


B.  Romanian Deadlift 4X6-10

Rest 60-90 seconds


C. Bent-Over Barbell Row (Pendlay Row) 4X6-10

Rest 90-120 seconds

12/3/2019 - Carbon

For time: 30 minute cap 

100 meter run 

10 goblet squats

10 push press 

100 meter run 

10 goblet lunges

10 thrusters

100 meter run 

10 KB swings 

10 DB snatches 

100 meter run 

10 goblet squats

10 push press

100 meter run 

10 goblet lunges

10 thrusters

100 meter run 

10 KB swings 

10 DB snatches

12/3/2019 - Met-Con

3 Rounds For Time


200m Run
30 Russian KB Swings (53/35) (70/53)
10 Box Jumps (24/20”)

4 x 6 Deadlifts 12/3/19

Every 3 minutes - for 4 Sets

Deadlift X4-6 @68%

12/3/2019 - Met-Con All Levels

MALE SCORES

1st

Michael Lau

2nd

Kris Glaubitz

3rd
4th

John Heaton

5th
10th

Seth Crothers

  • 11:15

    Rx
  • Pretty sure that was the time...
11th

Alex Pisano

  • 7:02

    Scaled
  • Too cold brrrrr, subbed row

FEMALE SCORES