Fitness:
A. Front Squat (OT2.5M)
5-5-5-5-5
Compare to 25/5/22
Matt Bl: 2875kg
Michelle H: 1875kg
B. OTM x 15 minutes:
M1: 20 sec to complete a 10m Dog Sled Pull & Push (85/60kg)
M2: 20 sec Max Med Ball Sit Ups (20/14lbs)
M3: 20 sec Max Bar Facing Burpees
M4: 20 sec Max Echo Bike Calories
M5: Rest
*Score is total reps. The Dog Sled is 10 reps if completed within 20 sec.
Open/Performance:
A. Front Squat (OT2.5M)
5 x 70%
5 x 75%
5 x 80%
4 x 85%
3 x 90%
B. See Fitness
Sweat:
10 Rounds for time: 125/100m Ski 250/200m Row 500/400m Bike Erg 1 minute rest
Weightlifting:
We have 2 heavy metcons in there. The focus in moving well under a challenging load and fatigue.
(0 - 15 min)
A. Front Squat (OT2.5M)
*If you did this during class, rest and recover for the latter pieces.
5 x 70%
5 x 75%
5 x 80%
4 x 85%
3 x 90%
(20 - 35 min)
A. For time:
9-6-3:
Power Snatch (82.5/60kg or 80%)
Burpee Box Jump Over (30")
*10 min time cap
(35 - 45 min)
B. For time:
3-6-9
Shoulder to Overhead (100/65kg or 75% of P Clean & Jerk. Taken from ground)
Wall Walk
*10 min time cap
**If you have been doing the GHDs recently then do GHD Sit Ups instead of Med Ball Sit Ups.
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