Wednesday 2/22/17

Announcements

ATTENTION: IF you have dumbells to donate for the OPEN, please bring those in by this evening! We will need as many pairs as possible from 10# to 50#. PLEASE help us out by bringing them in for this week!

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- King George – Functional Fitness

Metcon

Metcon (No Measure)

EMOM x 16:

Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″)

Min 2: 15/12 Calorie Bike

Min 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups

Min 4: 15/12 Calorie Row
For the next five weeks, we will be conducting “On the Minute” training on Wednesdays. Comprised of movements we may see during the Functional Fitness Games Open (each Friday for the next five weeks), we can fine tune our mechanics of these motions at measured intensity.

EXTRA CREDIT

Metcon (No Measure)

1.Clean&Jerk

60%/3+1

65%/3+1

70%/3+1

(75%/3+1)3

2. Front Squat

(70%/5)4