Monday 11/28/2016

Norwalk, Battleground – Level 1

Weightlifting

Back Squat (1×5 at 35,50,55,68)

Back Squat (1×3 at 77% )

Back Squat (1 or more at 86% )

Rear Elevated Split Squat (4×6 – Increase weight from last week)

Metcon

Metcon (Time)

5 Rounds for time

7 Thrusters

7 Toes to bar

7 Box Jumps

Adv: 135/95 30/24

Rx: 95/65 24/20

Scaled 65/45 Step ups. Knees to elbows

Endurance

Metcon (Distance)

Run/Row. :30 on :30 Off. Go for 15:00-3:00

Advanced Work

Metcon (Time)

50 Muscle ups

30 Ghds

Break up however you like

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