Friday 10/27/17

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

Metcon (Time)

5 Rounds:

21 Air Squats

10/7 Cal Row/Assault Bike

9 Alternating Dumbbell Snatches (50/35)
Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 9 total reps

EXTRA CREDIT

Metcon (No Measure)

1. Gymnastics Conditioning

5 Rounds:

:60 seconds Light Row

40% of Max Kipping HSPU

2. Clean and Jerk

On the Minute x 9 (3 Rounds)

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 76%

Minute 2 – 81%

Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)

Squat Clean + Split Jerk

Minute 1 – 86%

Minute 2 – 88%

Minute 3 – 90%

3. Front Squat

6 Sets of 2:

Sets 1 + 2 – 80%

Sets 3 + 4 – 85%

Sets 5 + 6 – 90%