Friday 2/10/17

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

Metcon

Good Vibrations (AMRAP – Reps)

5 Rounds, for max reps:

1:00 Calorie Row

1:00 Power Cleans (135/95#)

1:00 Burpees over Bar

1:00 Rest
On the Row…

Aim for what feels like a pace we could hold for a five-minute effort, when fresh. Fast, but a quick transition to the barbell is important.

On the Power Clean…

We are looking for a moderate weight, something we could complete at least 10 reps unbroken with, when fresh.

Lighter is more challenging today.

On the Burpees…

Slow is smooth, smooth is fast. One steady, methodical pace for the duration.

EXTRA CREDIT

Snatch (Build to Heavy 1 Rep- Squat Snatch )

65%/2

70%/2

75%/2

80%/1

85%/1

90%/1

Heavy Single (limit to 3 attempts)

Clean and Jerk (Build to Heavy 1 rep- Squat Clean)

65%/2

70%/2

75%/2

80%/1

90%/1

Heavy Single (limit to 3 attempts)