Monday 10/2/17

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

Metcon (Time)

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30/21 Calorie Row
Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh. If unable to row, complete one of the following:

28/20 Calorie Assault Bike

400 Meter Run

EXTRA CREDIT

Metcon (No Measure)

1. Ring Muscle-Ups

3 Rounds:

35% of Max Unbroken Muscle-ups

25% of Max Unbroken Muscle-ups

15% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

2. Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 72%

Minute 2 – 2 Reps @ 77%

Minute 3 – 1 Rep @ 82%

Minute 4 – Rest

3. Back Squat

2 Rounds:

7 Reps @ 74%

5 Reps @ 78%

3 Reps @ 82%

Rest 2:00 between each set of squats