03 Mar, 2021
CFC 3.3.21
Metcon (Time)
AQAP complete:
50 Burpees
100 Push Ups
200 Sit Ups
300 Air Squats
50 Burpees
100 Push Ups
200 Sit Ups
300 Air Squats
2 mins of Bench T-Spine stretch with PVC
Then complete 2-3 sets of:
1 min of jumping jacks
10 Barbell Good Mornings
10 KB Romanian Deadlifts
8/side Half Kneeling Bottom Up KB Press
15 Light DB Reverse Flys
In 5 mins complete the following:
3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean
3 Tempo Power Cleans as above with 2 sec pauses
Same as above with 1 sec pauses
Then build up to your working weight
Complete the following for quality:
10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)
10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)
Time Cap: 15 mins
For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.
Complete 3 sets of:
10/side Single Arm DB Z Press (neutral grip)
10 Kneeling Alternating DB Hammer Curls (T2120)
Rest 30 secs
8-12 Feet Elevated Ring Rows (TX120)
Rest 90 secs between sets
Then complete 2 sets of:
20 Incline Bench Rear Delt Flys
Time Cap: 15 mins
Before Class
Complete 3 sets of:
5 Tall Squat Cleans (30-40% of your 1RM)
Every 3 mins x 15 mins:
1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor
(no touch and go)
60-65-70-70-70% of your best Hang Squat Clean
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Can partition reps into 10 rounds of 5, 10, 20, 30
Time Cap: 35 mins