E3:00 x 3 Sets
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1+ rep @95%
(minimum of 1 rep on last set, but if you have more in the tank, go for it!)
“Pale Rider”
Teams of 2 For Time: (20 min time cap)
2 Rounds of:
100/75 Calorie Assault Bike
40 Power Snatches (135/95)
5 Sets Not For Time:
12 Bulgarian Split Squats (per leg)
Let’s Run That 5K!!
3.2 Miles For Time
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups
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