Monday

29
Dec

Monday

Wells Street Fitness – NCCOMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

20 Cal Bike

-Rest 1:00-

40 Cal Bike

-Rest 2:00-

60 Cal Bike

-Rest 3:00-

*No additional rest b/t Sets

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Bike

10 Alt Spiderman Lunges

10 Bootstrap Stretches

5 Inchworms

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Snatch (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

C. STRENGTH / GYMNASTICS

Back Squat (5-3-1)

5-3-1

Back Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

(Score is Weight)