Monday 190304

WHITEBOARD BRIEF

– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have spotters in place. Use a wide stance.
– Metcon: Each section of this workout is intended to be done at near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to repeat your output on AMRAP #2.

STRENGTH

1) Wide Stance Box Squat: Build to 3RM. Rest 2:00
– Use a box that puts you right at parallel
– Beginner: 5 x 5, adding weight if form permits (or a higher height box)
– Last tested Dec. 3, 2018

2) Metcon Prep: Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.

METCON (last tested Dec. 3, 2018)

“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees over the bar

Rest 7:00

30 Power Cleans (155, 105)
30 Lateral Burpees over the bar

L3: (135, 95)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
*Score = splits for each section. 7 Minute Cap for each section.

EXTRA CREDIT

Banded Pull-Throughs: 4 x 25. Rest as needed.
– Sets 1+2: Medium Stance
– Sets 3+4: Ultra Wide Stance
– squeeze glutes hard on each repetition

By |2019-02-27T08:38:18+00:00March 3rd, 2019|Workout of the Day|