10/30/17

29
Oct

10/30/17

Starting this week, we’ll shift gears and start a new cycle focusing on gymnastic(MU/C2B/HSPU) courtesy of Comptrain. This week on Monday and Wednesday we’ll have benchmark sections for you to keep a record of your number and retest it later. You’ll still get some Barbell work during your wods and some WL, so don’t worry.

Gymanstic benchmark

Fitness
Option A (if you have Ring muscle ups)
Ring Muscle ups
AMRAP 2:00 – Ring Muscle-Ups
Rest 1:00
AMRAP 1:00 – Ring Muscle-Ups
Rest :30s
AMRAP :30s – Ring Muscle-Ups

Option B (if you don’t have ring muscle ups)
AMRAP 2:00 – Strict CTB Pull-Ups
Rest 1:00
AMRAP 1:00 – Strict CTB Pull-Ups
Rest :30s
AMRAP :30s – Strict CTB Pull-Ups

*use bands as needed, and write down color for retest

Life
Strict pull ups
AMRAP 2:00 – Strict Pull-Ups
Rest 1:00
AMRAP 1:00 – Strict Pull-Ups
Rest :30s
AMRAP :30s – Strict Pull-Ups
*use bands as needed, and write down color for retest

Lift
Fitness
CLEAN AND JERK
Every 2 minutes for 12 minutes
3-Position Squat Clean + Split Jerk

Set 1-50%
Set 2- 60%
Set 3- 70%
Set 4- 75%
Set 5- 75-80%
Set 6- 75-80%

Metcon
Fitness & Life
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95/65)(75/55)
rest 5 minutes
AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (95/65)(75/55)

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