Friday, 10.04.19

Sarah B.

Performance:

A. Open Prep Workout

Running clock : Scored as 3 separate workouts

0-10 : AMRAP 10

25’ DB Front rack lunge

7 burpees over DB

25” DB front rack lunge

7 c2b pullups

10-16 min hit max Clean and Jerk

16 – 26 : AMRAP 10

20 alt db snatch 50/35

20.16 calorie row

60 double unders

B. Box SqT w/ bands or chains : at parallel – to heavy triple for the day

C. DB sa row 10 reps each side x 3 sets heavy

///

Competition:

Open Prep Workout

Running clock : Scored as 3 separate workouts

0-10 : AMRAP 10

25’ DB Front rack lunge

7 burpees over DB

25” DB front rack lunge

7 c2b pullups

10-16 min hit max Clean and Jerk

16 – 26 : AMRAP 10

20 alt db snatch 50/35

20.16 calorie row

60 double unders

///

Weightlifting +

A. Box SqT w/ bands or chains : at parallel – to heavy triple for the day

B. DB sa row 10 reps each side x 3 sets heavy

C. Kb single leg single arm cross body straight leg deadlift x 6 reps each side x 3 sets

D. Reverse hyper 3×20 at 25% back squat

///

add on:

20 min clock @70% sustainable start to finish

400m row

400m run

Leave a Comment

Your email address will not be published. Required fields are marked *