29 Jan, 2022
CFC 1.29.21
Metcon (3 Rounds for reps)
Complete 3 sets of:
AMRAP x 3 mins:
3/side Alternating DB Snatches (35/20)
6 Push Ups
9 Air Squats
3 mins rest between sets
Metcon (Time)
AQAP with a partner complete:
Buy In: 400m Run together
Buy In: 400m Run together
80 Hang Power Clean (95/65 – 35/20)
80 Front Squat
80 Push Press
80 Front Rack Lunges
Cash Out: 400m Run together
Time Cap: 20 mins
Both partners use one barbell. The barbell can not touch the ground. If it does both partners have to stop what they are doing and perform 10 Burpees each (one holds the barbell while the other does their Burpees, then switch).
If you are not familiar with barbell movements, you can complete the workout with DBs.
Metcon
EMOM x 6 mins:
1. 10 sec Side Plank + 15 Side Plank Thrusts + 10 sec Side Plank
2. Opposite side
1. 10 sec Side Plank + 15 Side Plank Thrusts + 10 sec Side Plank
2. Opposite side