18 May 2020
Weightlifting
Shoulder Press (E2M 5×5@65%)
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
16 FR Lunges (115/75)[95/65]
14 Hang Power Cleans
12 Weighted Sit-ups (35/15)
16 FR Lunges (115/75)[95/65]
14 Hang Power Cleans
12 Weighted Sit-ups (35/15)
Rest 2 Minutes
4 Min AMRAP
16 FR Lunges (115/75)[95/65]
14 Hang Power Cleans
12 Weighted Sit-ups (35/15)
Rest 1 Minute
16 FR Lunges (115/75)[95/65]
14 Hang Power Cleans
12 Weighted Sit-ups (35/15)
Start each new amrap where you left off in the previous one
New Section
Warm-up
0-10 Warmup
10-13 Discuss Strength
13-23 Strength
13-17 WOD Prep
17-32 WOD
32-40 Cool Down
40-55 Clean/Put Equipment Away
10-13 Discuss Strength
13-23 Strength
13-17 WOD Prep
17-32 WOD
32-40 Cool Down
40-55 Clean/Put Equipment Away
1×5
1×4
1×3
1×2
1×1
Increasing load and working to find a heavyish single those that need to