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Metcon

"Whatever's Left"

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Workout

WEDNESDAY 3.3.21

DELOAD WEEK Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them. When a class if full and you don't cancel, it could prevent someone who wants that time spot from coming in. Thank you.

1: Metcon (Weight)

Front Squat Complex
5 Sets:
1 Tempo Pausing Front Squat
1 Pausing Front Squat
2 Front Squats

Stimulus
Percentages based on 1RM Front Squat
Set 1 - 55% of 1RM Front Squat
Set 2 - 60% of 1RM Front Squat
Set 3 - 65% of 1RM Front Squat
Sets 4-5 - 65-75% of 1RM Front Squat

- Positioning is the focus today.
- 1st Rep: 5 second negative, 3 second pause in bottom.
- 2nd Rep: 3 second pause in bottom.
- 3rd/4th Reps: Regular speed.

MC: "Whatever's Left" (3 Rounds for reps)

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
12 Thrusters 95 / 65 lb
12 Toes to Bar

Rest 5:00

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters 115 / 85 lb
9 Chest To Bar Pull-Ups

Rest 5:00

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters 135 / 95 lb
6 Bar Muscle-Ups

Whiteboard:

Wednesday, March 03, 2021

Male Clients