Friday 9/25/2015

A.  Strength

Back Squat

1 rep Max

Bench Press

1 rep max

B.  Metcon

Men
For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Women
For time:
15 foot Rope climb, 5 ascents
115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
125 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
155 pound Clean and jerk, 1 rep

C.  Metcon

4 min AMRAP

400m Run

20 Burpees

40 Double Unders

20 T2B

40 Double Unders

20 Box Jumps

40 Double Unders

1 min REST

For Time:

400m Run

20 Burpees

40 Double Unders

20 T2B

40 Double Unders

20 Box Jumps

40 Double Unders