Monday 4/25/2016

Norwalk, Battleground – Level 1

This week’s Challenge:
2 Min Max Burpees to a plate. Everyone must use the standard(no elite plates) 45# thickness plate. You can use a judge or a video for standards. Burpee must be completely behind the plate and both feet must jump on the plate and reach extension above the plane of the plate.
2 winners: Youngen and Master GOOD LUCK!

Weightlifting

Snatch Complex (3 sets of that complex at 70-80% )

Snatch Pull, Power Snatch, Squat Snatch, Overhead Squat.

Glute-Ham Raises (3×8 – Superset with step ups )

Weighted Step-ups (3×6 – Focus on not pushing off with opposite leg. )

Metcon

Metcon (AMRAP – Reps)

Do the following triplet in 1:15

5 Burpees

10 Toes to bar

Max Wall Balls

Rest :45.

Complete 8 rounds of this or 16 min worth.

Rx: 20/14 to the 10/9

Scaled 14/10 to the 10/8 Knees to elbows.

Score is only total wall balls minus any reps that you did not finish the first 15 reps.

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