Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (1xME Front Squats @ 80%)

1x3@75% - 0:00
1x3@80% - 2:00
1x2@85% - 4:00
1x2@90% - 6:00
1x1@95% - 8:00
1x2@80% - 11:00

80% is a good working percentage for a ME set.  You should be able to get more than 7 reps.  Everyone should shoot for 10 but if it feels good go for it.  That's what ME is for.

Metcon

Metcon (Time)

For Time:
15 min cap

30 Pull Ups
30 Wallballs 20#/14#
30 Box Jumps 24"/20"
30 Front Squats 95#/65#
30 DU
30 Thrusters 95#/65#

*90 SU

Rx+
C2B
WB 30#/20#
FS 135#/95#
Thrusters 135#/95#

Session #2

Gymnastics

Windshield Wipers (Based off Level)

L1
6x30 Seated Leg Raises

L2
6x30 Legs over Parallettes

L3
6x10 Around the World

L4
6x8 Windshield Wipers

Bitch Work

Metcon (Time)

3 RFT

2 Rope Climbs
8 DB Push Press 40#/25#
15 Push Ups

 

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