PRIMARY STRENGTH In 8 minutes: Build to a 1RM Hang Power Snatch Then, in another 8 minutes: Build to a 1RM Hang Power Snatch **Score is combined total of the heaviest successful Clean and Snatch. METCON 10 minute AMRAP >Buy in with 35 Double Unders and then repeat every 2nd minute Then, climb the ladder 1 Pullup 2 DB Box Step up 3 Pullups 4 DB Box Step up 5 Pullups, 6 BSU, 7 P/U, 8 BSU, etc.... **Pick up where you left off after the DU every 2nd minute. Score is the last comp
METCON 3 Rounds For Time 10/15 Cal Bike :30 L-sit 15 OHS 55/85 (45/65) 200m Object Carry (Min of 35/45 for RX) (M25/35) Rest 1 Minute For most of us, the road to the Games has ended! It was a fun competition and a great learning experience! What did you learn from competing in The Open that you will carry on with you on your fitness journey!?
Jacked BY Hack - 0700 0900 & 1000 classes ***This METCON WILL BE ADJUSTED DUE TO TODAY’S SCHEDULED 21.3 & 4!!*** METCON 14 Minute AMRAP 20/30 Calorie Row 8 Thrusters 95/135 (75/115) 12 Box jumps 20/24" Kat making quick work of the box jumps in 21.2!
METCON 18 minute AMRAP 10 Strict Knees To Elbows 20 Alternating Single Leg Squat 30' Handstand Walk (Modifications:) 15 Candlestick lifts Single Leg Box Squat or 30 Air Squats 3 Wall Walks or Pike Walk Back
PRIMARY STRENGTH 6 SETS 6 Chest to bars Pullups 2 hang Power Cleans (Increasing loading) METCON For Time: 700m row 21 Strict press 45/65 (35/50) 500m row 15 Strict press 300m row 9 Strict press Note the elbow position as the chest makes contact with the bar. (Down and pulled back!)
METCON A. Complete as many rounds as possible in 4 Minutes 15/20 Cal Bike 30 Abmat Sit-ups 12 Lateral Burpee over Bar 20 Push Press 75/115 (65/95) 1 MINUTE REST B. Complete as many rounds as possible in 7 Minutes 15/20 Cal Bike 30 Abmat Sit-ups 12 Lateral Burpee over Bar 20 Push Press 75/115 (65/95) 2 MINUTE REST C. Complete For Time 15/20 Cal Bike 30 Abmat Sit-ups 12 Lateral Burpee over Bar 20 Push Press 75/115 (65/95) REST :-) Annika Taking on 21.2 like a champ! ...taking a
Open Gym 0900 - 1100 B.B.D Come on in and get The Open 21.2 competed! Or come in to do some extra work on a skill, lifting technique or work on your range of motion! You can also try this WOD on for size: METCON 3 Rounds 12 DB Thrusters 35/50 (35/40) 200m Run *6 Burpee penalty for dropping your dumbbell...and Nobody wants a Burpee Penalty! 😊