01292019

28
Jan

01292019

Cycle 4, Week 2, Day 2

Warm-up:
Accumulate 3′ Squat Hold (Full Depth!)
then
3x
5 Box Jumps
10 KBS
20 sec Plank Hold

Strength:
Box Squat
6′ EMOM
3 reps @ 70% of 5RM BS found during last cycle – SPEED!

Met-Con:
CFG Open WOD 13.1
17′ AMRAP
40 Burpees
30 Snatches (Rx: 75/45#, Scaled: 45/35#)
30 Burpees
30 Snatches (Rx: 135/75#, Scaled: 75/55#)
20 Burpees
30 Snatches (Rx: 165/100#, Scaled: 100/75#)
10 Burpees
Max Snatches in remaining time (Rx: 210/120#, Scaled: 120/90#)