17 Sep, 2021
9.17.21
Metcon
200m Run
1 min Downward Dog to Cobra/Seal Stretch
1 min Inchworm
1 min Prone WTY Stretches on the floor
1 min Banded Reverse Flys with Y rotation
1 min OH Plate Reverse Lunges & Reach
1 min Hip Muscle Snatches
1 min Downward Dog to Cobra/Seal Stretch
1 min Inchworm
1 min Prone WTY Stretches on the floor
1 min Banded Reverse Flys with Y rotation
1 min OH Plate Reverse Lunges & Reach
1 min Hip Muscle Snatches
Metcon
As A warm Up complete the following:
3 sets of 3 Hip Power Snatches
(building)
3 Tempo Power Snatches
(start from the floor and take 5 secs to your knees)
3 Position Power Snatch (EMOM x 8 mins: 3 reps)
The 3 positions are from the hang, from just below the knee and from the ground
For this one start your first lift from the ground, then below knees, then above knees.
Metcon (Time)
AQAP complete 3 rounds of:
10 Burpee Box Jump Overs (30/24)
10 C2B Pull Ups / 15 Pull Ups / 20 Ring Rows
50ft HS Walk (2 x 25ft) / 3 Wall Walks
10 Burpee Box Jump Overs (30/24)
10 C2B Pull Ups / 15 Pull Ups / 20 Ring Rows
50ft HS Walk (2 x 25ft) / 3 Wall Walks
Time Cap: 8 mins
Rest 4 Mins
Metcon (Time)
30 Burpee Box Jump Overs (30/24)
30 C2B Pull Ups / 40 Pull Ups / 50 Ring Rows
150ft HS Walk (6 x 25ft) / 10 Wall Walks
30 C2B Pull Ups / 40 Pull Ups / 50 Ring Rows
150ft HS Walk (6 x 25ft) / 10 Wall Walks
Time Cap: 8 mins
Metcon
Optional Extra Work
Complete the following sets of Deadlifts from pins/blocks:
5-3-5-3-5-3
Build to a heavy 5 for the day
No touch and go
Reset on the pins/blocks
Don’t get to a heavy 3 on these, your %s should look like this:
5 at 80% / 3 at 82.5% / 5 at 85% / 3 at 87.5 / 5 at 90%-95% / 3 at 92.5%
(Pins/blocks should be placed so that the bar starts at knee level)
Row or Ski the following:
3 mins on – 90 secs off
2 mins on – 1 min off
1 min on – 1 min off
30 secs on – 30 secs off
1 min on – 1 min off
2 mins on – 1 min off
3 mins on
