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Weightlifting

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Metcon (No Measure)

Back Squat (Week 10 of 12)

For load:

10 reps (112%)

12 reps (110%)

14 reps (107%)

– Rest 3:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

3-6-9-12…

Pull-ups

Sit-ups

Front squats (65/95 lb)

INTERMEDIATE

AMRAP 12:

2-4-6-8…

Pull-ups

3-6-9-12…

Sit-ups

Front squats (65/95 lb)

BEGINNER

AMRAP 12:

3-6-9-12…

Ring rows

Sit-ups

Front squats (55/75 lb)

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