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Components

Metcon

Bench Press

Metcon

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Workout

Wednesday

A. CONDITIONING

Metcon (Time)

FOR TIME
20-16-12-8-4
Handstand Push-Up
4-8-12-16-20
DB Box Step Overs (50/35)|(24/20)

(Score is Time)

GOAL: Go time. Unbroken everything. Looking for speed off the wall and speed across the box. Non-interfering movements today should allow for quick transitions and high pace overall. Don't drop the DBs in the set of 16 or 20...bite down and finish.

B. 60:00 GPP

Warm-up

AMRAP x 4 MINUTES
10 Scap Push-Ups
10/10 Single Leg Romanian Deadlifts
20 Shoulder Taps

Into…

AMRAP x 4 MINUTES
5 Push-up to Pike
10 Up-Downs
10 Alt Step-Ups

Strength

Bench Press (10-10-10)

Bench Press

3 SETS FOR QUALITY
10 Bench Press (Athlete Choice, Mod-Heavy)
10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate)

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP - Reps)

AMRAP x 12 MINUTES*
2-4-6-8-10-etc...
Up-Down Box Jumps (30/24)

*Perform 2 Wall Walks after each full Set

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK...
Practice Pistols or Weighted Pistols

(No Measure)

-Rest 5:00-

Metcon (AMRAP - Reps)

EMOM x 10 MINUTES
1, 2, or 3 Rope Climbs*

*Heavy emphasis on lower body climbing and skill of the J-Technique or Spanish Wrap. Minimize upper body contribution.

(Score is Reps)

GOAL: Skill. Slow down and practice. For the rope climbs, HEAVY emphasis on the lower body. Try to minimize the use of arms almost completely.

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