Friday 9/29/17

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

Metcon (Time)

“Tine”

3 Rounds:

500 Meter Row

12 Deadlifts (245/165)

15 Box Jumps (30/24)
Getting after a big and tall version of the Functional Fitness benchmark workout “Christine” today. Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh. If unable to row, complete one of the following:

400 Meter Run

21/15 Calorie Assault Bike

EXTRA CREDIT

Handstand Push-ups (Max kipping hspu)

Metcon (No Measure)

2. Clean and Jerk

On the Minute x 9 (3 Rounds):

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 70%

Minute 2 – 75%

Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):

Squat Clean + Split Jerk

82 – 84 – 86%

3. Front Squat

6 Sets of 2:

Sets 1 & 2 – 75%

Sets 3 & 4 – 80%

Sets 5& 6 – 85%