Tuesday 6/9/2015

Battleground, Norwalk – Level 1

Change is an absolute in our world. Positive change normally only comes from a decision and some effort.

Weightlifting

10 Min of jerk work

Push Press (1×3 at 75%, 85%, 90% )

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

Single Arm KB Clean and jerk.

You can swing clean.

You must show control overhead.

You cannot drop kb or no rep.

You can alternate as much as you want.

Beginner: 16/12 or less

Int: 24/16

Adv: 32/24

Badass: Cannot put the kb down and must do all on one arm before switching and doing all on the other arm.

Endurance

Metcon (Time)

Row 500m

Run 500m

Rest 4:00

Repeat 2 more times

Leave a Reply