Public Whiteboard

Components

"Bar Crawl"

Metcon

Settings

Workout

WEDNESDAY 9.18.19

WU:

500M Row
Hip Halo
Banded Shoulder Distraction

MC: "Bar Crawl" (3 Rounds for reps)

AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

STIMULUS
Teams of 3 will work through 3 separate AMRAP 7's with 3 minutes of rest between
Athletes will split reps up how they see fit, with one person working at a time
The work is set at 50 reps on the first two barbells
The scored portions are total reps completed at the final barbell
Enter separate scores for the bench, front squat, and deadlifts
The front squats come from the ground, not the rack
Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
Athletes should be able to complete the following reps at each barbell within the workout:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps

MC2: Metcon (3 Rounds for reps)

Capacity Builder
3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)

Rest 30 Seconds Between Rounds

STIMULUS
3 Rounds through on today's Capacity Builder
The goal is to move quickly through the row and chest to bars to give you plenty of time on the ball
Choose a chest to bar number or variation that allows you to go unbroken each time
We're ideally completing this work in 1:20 or under, giving you around 40 seconds to accumulate as many wallballs as possible
Rounds go as follows:
0:00 - 2:00 (Work)
2:00 - 2:30 (Rest)
2:30 - 4:30 (Work)
4:30 - 5:00 (Rest)
5:00 - 7:00 (Work)

SUBSTITUTIONS
Chest to Bar Pull-ups
Reduce Reps
Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups

Whiteboard:

Wednesday, September 18, 2019