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 | Thu, Aug 15 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 8/15/19 | SHRED 8/15/2019 | SKILL WORK 8/15/19 | WARM UP 8/15/19 |
METCON 8/15/19(Time, Rx+, Rx2, Rx3) FOR TIME: 12-10-8-6-4-2 Snatch (power or full), increasing in load each round Between Each Round: TTB-12 reps Box Jump-12 reps This workout ENDS on TTB/Box Jump. You will do a set after your final two snatches. Goal: Sub 16, CAP at 21 minutes. Tip: Try to maintain a steady pace on the the TTB/Box Jump portion of the workout. Consider touch n go reps on the snatches with lighter weight, and singles as it gets heavier. Make sure to keep spare weight organized and close by for easy transitions. Try not to lose too much time loading your barbell. The final couple weights on the snatch are meant to be fairly heavy today. Purple Rx+: 24''/20'' 12: 115#/75# 10: 135#/95# 8: 155#/105# 6: 165#/115# 4: 175#/125# 2: 185#/135# Blue Rx: 24''/20'' 12: 75#/55# 10: 95#/65# 8: 115#/75# 6: 135#/95# 4: 155#/105# 2: 165#/115# Orange Rx2: Step Ups Allowed, Sub KTC or TTR 12: 75#/55# 10: 85#/60# 8: 95#/65# 6: 105#/70# 4: 115#/75# 2: 125#/85# Yellow Rx3: 20''/16'', Lying TTB, 12: 45#/35# 10: 55#/40# 8: 65#/45# 6: 75#/55# 4: 85#/60# 2: 95#/65# OR work up to a heavy load for you and stay there for remaining sets. Ask your coach for help determining weights. White MODWOD: Plate Step Up, Sub Sit Ups, Stick with 35#/15# Throughout or Sub Hang DB Snatch.
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