METCON WEEK 4.
Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
10 Box Jump-overs 24/20″
10 Handstand Push-ups
10 DB Front Rack Walking Lunges, 50/35lbs
Rest 1min.
MetCon 1/5
AMRAP 2 Minutes:
4/2 Muscle-ups
8 Deadlifts, 205/135lbs
-rest 3min. then-
MetCon 2/6
AMRAP 2 Minutes:
4 Power Cleans, 165/115lbs
8 CTB Pull-ups
-rest 3min. then-
MetCon 3/7
AMRAP 2 Minutes:
4 Front Squats, 125/85lbs
8 Toes-to-bar
-rest 3min. then-
MetCon 4/8
AMRAP 2 Minutes:
4 Power Snatches, 115/75lbs
20 Double-unders
-rest 3min. & repeat-
Side Work (optional)
Accumulate 7 Minutes: (20min. cap)
Sandbag Bear Hug, 150/100lbs
CF LITE
Warm-up
Same as Class
MetCon 1/5
AMRAP 2 Minutes:
4 Seated Ring Dips
8 DB Deadlifts
-rest 3min. then-
MetCon 2/6
AMRAP 2 Minutes:
4 DB Power Cleans
8 Ring Rows
-rest 3min. then-
MetCon 3/7
AMRAP 2 Minutes:
4 DB Goblet Squats
8 Hanging Knee Raises
-rest 3min. then-
MetCon 4/8
AMRAP 2 Minutes:
4 Alt. DB Snatch
20 Mountain Climbers
-rest 3min. & repeat-
