Monday 1/29/18

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

Congrats to Coach Deb and Mel for winning the Masters division at the SuperFit Championships this weekend!! Great Job Ladies!!

Weightlifting

Overhead Squat (Heavy 1 rep)

Metcon (Time)

9-15-21:

Chest to Bar Pull-ups

Burpees

Overhead Squats (95/65)
Great day to work on and improve the overhead squat. Athletes will have the opportunity to build to a heavy single before performing lighter overhead squats in the metcon. Heavy is relative for the day, with mechanics taking priority over load. In the metcon, this should be a weight that athletes are capable of completing the 21+ repetitions unbroken without dropping. The burpees are traditional burpees, with no need to jump over the barbell.