More Squats!!!
And ALOT Of Weight Changes For The Strength & The MetCon…
For The MetCon…. I Hope The Rep Scheme Makes Somewhat Sense…
You’ll Be Doing The Same Amount Of Reps For The BarBell & Pull Up Movements… Just In A Funky Variation…
A Total Of 3 BarBell Reps & 3 Pull Ups For The 1st Round…
A Total Of 6 BarBell Reps & 6 Pull Ups For The 2nd Round…
A Total Of 9 BarBell Reps & 9 Pull Ups For The 3rd Round…
A Total Of 12 BarBell Reps & 12 Pull Ups For The 4th Round…
A Total Of 15 BarBell Reps & 15 Pull Ups For The 5th Round…
Burpees Over BarBell Stay @ 3 Reps… So You Should Always Finish @ The Pull Up Rig…
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ALRIGHT… HERE WE GO!!!
Strength…
3 Back Squats @ 45%…
3 Back Squats @ 50%…
3 Back Squats @ 55%…
3 Back Squats @ 60%…
3 Back Squats @ 65%…
20 Back Squats @ 70% of your 5 Rep Max
——————————————————————–
MetCon…
***Cleans… Based Off Your 1 Rep Max…***
***Chest To Bar Pull Ups… Rx’d: M&F…***
—————————————————-
For Time:
1 Power Clean + 1 Hang Clean + 1 “Touch & Go” Power Clean @ 80%…
3 Burpees Over BarBell
3 Chest To Bar Pull Ups
——————————————
1 Power Clean + 1 Hang Clean + 3 Front Squats + 1 “Touch & Go” Power Clean @ 75%…
3 Burpees Over BarBell
6 Chest To Bar Pull Ups
——————————————
1 Power Clean + 1 Hang Clean + 6 Front Squats + 1 “Touch & Go” Power Clean @ 70%
3 Burpees Over BarBell
9 Chest To Bar Pull Ups
——————————————
1 Power Clean + 1 Hang Clean + 9 Front Squats + 1 “Touch & Go” Power Clean @ 65%
3 Burpees Over BarBell
12 Chest To Bar Pull Ups
——————————————
1 Power Clean + 1 Hang Clean + 12 Front Squats + 1 “Touch & Go” Power Clean @ 60%
3 Burpees Over BarBell
15 Chest To Bar Pull Ups… TIME!!!
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3…2…1..,.GO!!!
Mando
7.13.2021 WOD & Scores…
I Know The WhiteBoard Scores Doesn’t Do Justice To Everyone… There Were A Lot Of MODs Tuesday… But You Know What You Did…
RainCrossStrengthandConditioning 