RX
1. Weakness Warm-Up
Choose one based off your biggest weakness.
For Time:
Option 1 - Row 1500m (RX+ 2000m)
Option 2 - 75 Assault Bike Calories (RX+ 100cal.)
Option 3 - Run 1200m (RX+ 1mile)
Option 4 - 45 Bar facing burpees (RX+ 60 burpees)
2. Lift
Bench Press 5×5 @52.5%
Form focus.
Keep rest very short.
3. Metcon
AMRAP 6 Minutes
5 Toes to bar
1 Power clean 135/95lbs
5 Toes to bar
2 Power clean 135/95lbs
5 Toes to bar
3 Power clean 135/95lbs
And so on…
(RX+ 165/110lbs PC)
**Competitors**
(If you completed the Metcon earlier this week as side work pick another piece you missed or move onto todays side work)
SCALED
1. Weakness Warm-Up
Choose one based off your biggest weakness.
For Time:
Option 1 - Row 1000m
Option 2 - 50 Assault Bike Calories
Option 3 - Run 800m
Option 4 - 30 Bar facing burpees
2. Skill
Bench Press 5×5
3. Metcon
AMRAP 6 Minutes
10 Sit-ups
1 Power clean 115/75lbs
10 Sit-ups
2 Power clean 115/75lbs
10 Sit-ups
3 Power clean 115/75lbs
And so on…
COMPETITION
1. Side Work
30-60 minutes of biking, walking, rowing, or swimming.
All of these should be done at a conversational pace, meaning you should feel very comfortable talking the entire time. If you are trying to breath too much between words or feel your heart rate climb, slow down. The minimum time at this slow pace to really help recovery is about 30 minutes. If you feel a little bit more beat up, try to go to the 60 minute mark.