Tuesday 5/17/2016

Norwalk, Battleground – Level 1

I was getting a vote from some of the classes today to determine the challenge for this week:
2 Min Max Rope Climbs
Scaled: Use your legs. Must start on the ground- can’t jump. Must touch 15 feet with one hand or ceiling. Must be under control coming down.
Rx: Legless. Must start sitting down and bring your legs up before you start. You can wrap your legs after you touch the mark to lower yourself.

Weightlifting

Snatch Complex (3 sets of the following complex. 70-80%)

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

Glute-Ham Raises (3X10 )

Metcon

Metcon (8 Rounds for reps)

WORK FOR 1:15 REST FOR :45

10 BOX JUMP OVERS

10 TOES TO BAR (KNEES TO 90)

MAX THRUSTERS FOR THE REMAINING TIME

ADV: 135/95 24/20

RX: 95/65

SCALED: 65/35 STEP OVERS

COMPLETE 8 ROUNDS.

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