- METCON:
âHabaneroâ
10 Rounds of:
8 Deadlifts
6 Hang Power Cleans
4 Front Squats
2 Push Jerks
Max Bar Hop Burpee
1 Minute on 1 Minute off.
Weight: 60/40kg
Score = Bar Hop Burpees
- SKILL:
Triple/DU + Handstand Walk
10min EMOM:
Odd: 10-20 TU or 30-50 DU
Even: 10-15m Handstand Walk
For members that are still new with the movements use first 5min to practice DU and second 5 min to practice Handstand Walks.
- CFP PERFORMANCE:
Back Squat
@ 80% of week 1 rep back squat (only slightly heavier than last weeks sets):
4-4-4-4 back squats
then @ 82%:
3-3-3-3 back squats this is a little different than last week
then @ 75%:
5-5 with 2 sec pause at bottom
4-4 with 3 sec pause at bottom
3-3 with 4 sec pause at bottom
- TRAVEL WOD:
10 rounds:
10 Good mornings
8 Squats
6 Burpees
