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 | Tue, Oct 29 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 10/29/19 | SKILL WORK 10/29/19 | SHRED 10/29/2019 | WARM UP 10/29/19 | Other Results |
METCON 10/29/19(Reps, Rx+, Rx2, Rx3) 5 min AMRAP: Weighted KTC-5 reps Box Over-5 reps REST 1 minute 5 min AMRAP: KTE-5 reps Box Jump-5 reps REST 1 minute 5 min AMRAP: TTB-5 reps Over under-5 reps (this can be set up with a plate on top of a PVC pipe so two boxes aren't required) Goal: 225+ Reps Tip: This workout has a short rep scheme. Ideally sets on the bar will be unbroken. Set up equipment to allow QUICK transitions between movements! Transitions are key when rounds are short. Purpose: Endurance, power, speed, coordination, agility, balance, and accuracy are all general physical skills developed by the box jump variations in this workout! Brown Rx+: 20#/14# Medball for KTC, 30''/24'' box over and box jump, 36''/30'' over under Purple Rx: 20#/14# Medball, 24''/20'' box over and box jump, 30''/24'' over under Blue Rx2: 14#/10# Medball, Step Ups allowed for box over and box jump, sub 20''/16'' box JUMP for over under or sub 24''/20'' over under with jump Orange Rx3: 10#/6# Medball, 20''/16'' box step over and box jump, sub plate jump Yellow MODWOD: No weight on KTC, sub step ups for all box movements
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