WELCOME TO WEIGHTLIFTING WEDNESDAY!!!!
Warm-up
3 Rounds - AFAP:
10 Bar Facing Burpees
1min. Rest
-then-
Pigeon Stretch, 2min./side
-then-
2 Steady Rounds:
20 Med-ball Squat Cleans, 30/20lbs
10 Ring Rows
Strength
A. Back Squat
1x1 @90%
5×3 @80%
B. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @80-90%
(no pause)
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. AMRAP 12 Minutes:
100ft Sprint - 50ft out & back
3 Muscle-ups
30sec. Rest
B. Every 2 Minutes for 20 Minutes:
15/10 Calorie Row
15/10 Calorie Bike
*Switch Starting Machine each round
C. Front Rack Walking Lunges 4×12 - AHAP
CF LITE
Warm-up
Same As Class
MetCon
Advanced
Every 6 Minutes for 30 Minutes:
400m Run
20 Med-ball Squat Cleans
10 KB Deadlifts - Heavy
Intermediate
Every 6 Minutes for 30 Minutes:
200m Run
14 Med-ball Squat Cleans
7 KB Deadlifts
