3-18-15
Practice Day
A: Metcon (Weight)
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps
Set 5 – 4 reps
Set 6 – 2 reps
If you increase in weight, be sure to write all weights used, for which set and how many reps
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps
Set 5 – 4 reps
Set 6 – 2 reps
If you increase in weight, be sure to write all weights used, for which set and how many reps
B: Metcon (AMRAP - Rounds and Reps)
15 MIN AMRAP
30 Weighted DB Box Step-Overs @ 20"
30 Kettlebell Swings (Alt American and Russian) @ 24/16
30 DB Push Press @ 35/25#
15 MIN AMRAP
30 Weighted DB Box Step-Overs @ 20"
30 Kettlebell Swings (Alt American and Russian) @ 24/16
30 DB Push Press @ 35/25#
C: Metcon (No measure)
Arm pit smash with Racked barbel and/or Lax ball on ground
