3 Mar 2020
Weightlifting
Back Squat (1-2-3-4-3-2-1 @75% of 3RM)
E2M; 15-16 total allowed for warmup and working sets
Active Fitness
Metcon (Time)
4 Rounds for Time
25 Sit-ups
20 D-ball Squats
15 D-ball Slams
10 D-ball Lunges
5 Supine D-ball Throws
*Buy-out: 30 D-ball Thrusters
25 Sit-ups
20 D-ball Squats
15 D-ball Slams
10 D-ball Lunges
5 Supine D-ball Throws
*Buy-out: 30 D-ball Thrusters
Supine Throws
*16-minute time cap
The "buy-out" means only perform this once, when all 4 rounds are complete
Metcon
Metcon (AMRAP – Reps)
10 Min AMRAP
Burpee Plate Step-ups (45/25)
EMOM Complete
4 Plate Snatches
Burpee Plate Step-ups (45/25)
EMOM Complete
4 Plate Snatches
Start with Burpees
Score is total number of completed step-ups
Score is total number of completed step-ups
Active Fitness
Metcon (AMRAP – Reps)
10 Min AMRAP
Burpee Plate Step-ups
EMOM Complete
4 Plate Snatches
Burpee Plate Step-ups
EMOM Complete
4 Plate Snatches
Start with Burpees
Scores is total number of completed step-ups
Scores is total number of completed step-ups
