RX
1. Mobility
Couch Stretch, 2min./side
Seated Frog, 2min./side
2. Warm-up
20 Air Squats
20 Lunges
20 PVC Good Mornings
20 Calorie Row
3. Strength
Find a 1RM Front Squat
RX+
"MisFit Front Squat Test"
Every 30 seconds until failure: 1 front squat
Men start at 225 and increase 10lbs each interval, ladies 175lbs adding 5lbs.
Hopefully you have someone around to take care of the weights for you.
4. MetCon
"13.4"
AMRAP 7 minutes – Climb the ladder
3 Clean and Jerk, 135/95lbs
3 Toes to bar
6 Clean and Jerk, 135/95lbs
6 Toes to bar
9 Clean and Jerk, 135/95lbs
9 Toes to bar
Etc.
SCALED
1. Mobility
Couch Stretch, 2min./side
Seated Frog, 2min./side
2. Warm-up
20 Air Squats
20 Lunges
20 PVC Good Mornings
20 Calorie Row
3. Strength
Front Squat 5x5
4. MetCon
AMRAP 7 minutes – Climb the ladder
3 Clean and Jerk, 115/65lbs
3 Hanging Knee Raises
6 Clean and Jerk, 115/65lbs
6 Hanging Knee Raises
9 Clean and Jerk, 115/65lbs
9 Hanging Knee Raises
Etc.
COMPETITION
1. Side Work
10-9-8-7-6-5-4-3-2-1
Assault Bike Calories
Kipping HSPU
(RX+ 15 down to 1)
