Tuesday 2/14/17

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

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

3 Power Cleans (135/95#)

3 Front Squats (135/95#)

3 Push Jerks (135/95#)

Rest 3:00

AMRAP 3:

3 Power Cleans(155/105#)

3 Front Squats(155/105#)

3 Push Jerks (155/105#)

Rest 3:00

AMRAP 3:

3 Power Cleans (185/135#)

3 Front Squats (185/135#)

3 Push Jerks (185/135#)
On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.

On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.

On the 3rd AMRAP, we are looking for a a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.

Err on the side of lighter today, as lighter is more challenging. Grab a coach to help determine the weights best for you!

rx+= 135/95 175/125 205/145