Weightlifting

Deadlift

Every 90 seconds for 12 minutes (8 rounds)

3 reps @ 60%

Focus should be on maintaining the braced position for each rep and speed through the hips once bar is above the knee

Metcon:

3 RFT:

15 Push Press (95/65)

15 Lateral Burpees Over Bar

(10 MIN CAP)

 

LeanFit:

For time:

500m Row

50 Thrusters (45/35#)

800m Run

50 Thrusters

500m Row

50 Thrusters

 

DE:

For time, reps 21-15-9 of:

Back squats (155 lb./105 lb.)

Push presses (95 lb./65 lb.)

Rest 3 minutes, then complete 10x400m Runs with 1 minute rest between efforts

Media:
Wednesday April 18, 2018