Monday 10/23/17

Announcements

-BIO CPR/AED certification Tuesday 10/24/17 at WEST @ 7pm- $25 dollars to get certified $10 if you want to improve your knowledge! OPEN TO PUBLIC

BIO HALLOWEEN PARTY SATURDAY AT WEST@ 7PM

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

Metcon (Time)

For Time:

15-12-9

Calorie Row

Power Snatch (95/65)

directly into…

15-12-9

Calorie Row

Clean and Jerks (95/65)
Using the same weight on the barbell across both movements, with the power snatch most likely being the limiting factor. This should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout, looking to accomplish these in no more than three sets.

EXTRA CREDIT

Metcon (No Measure)

Squat Snatch

On the Minute x 12 (3 Rounds):

Minute 1 – 3 Reps @ 74%

Minute 2 – 2 Reps @ 79%

Minute 3 – 1 Rep @ 84%

Minute 4 – Rest

4. Back Squat

2 Rounds:

5 Reps @ 80%

3 Reps @ 84%

1 Rep @ 88%

Rest 2:00 between each set of squats