Monday 6/9/2014

Battleground, Norwalk – Level 1

You don’t have to be great to start but you have to start to be great! – Zig Ziglar
Let’s work hard this week!

Weightlifting

Front Squat (60%x3,68% x3, 3×8 at 73% :90-120 btw sets)

Metcon

Metcon (Time)

5 Rds for time
10 Power Snatches/10 Bar Facing burpees/200m Run
Beginner 55#/35#
Intermediate: 95#/65#
Advanced: 135#/95#

Endurance

Metcon (12 Rounds for time)

12x100m Runs
:40 rest between rounds

Advanced Work

Metcon (No Measure)

10 Min EMOM
Even Min- Deadlift 3-5 Reps 75% or max of 315/225
Odd MIn- HSPU 5-10 HSPU.

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