Tuesday 1/30/18

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

Metcon (4 Rounds for reps)

AMRAP 3:

24 Box Jump Overs (24/20)

18/12 Calorie Row

Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

15/10 Calorie Row

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

12/9 Calorie Row

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

10/7 Calorie Row

Max Power Cleans (185/135)
Short and fast intervals today with equal rest between rounds. When athletes finish the bike, they will complete as many power cleans as possible, which is their score today. Each round is scored separately as total reps. As the repetitions drop with each round, the weight increases. These should all be weight that athletes are able to cycle when fresh. To get an idea of appropriate loading, athletes should be able to complete 20, 15, 10, and 5 repetitions unbroken respectively. The goal today is for every athletes to get to the barbell, so rep schemes can be adjusted as needed to make that happen. If short on equipment or space, stagger athletes on opposite three minute intervals. In this scenario, partners will have to assist is switching out weights after their round is finished.