With a partner
40 Min Cap
2000m/1500m Row Buy In – switch every 250m
5 Curtis P* 115/85 RX+ 155/105
10 Box Step Over 50/35 DB RX+ 100/70 Dball Step Up
1 Curtis P is
1 Hang Squat Clean
1 Front Rack Step Forward Lung w/ each leg
1 Push Press
The Chicago Marathon is today, we’re doing a triathlon instead.
In Teams of 3
45 Min AMRAP*
1 Deadlift @ 1.5x avg bodyweight**
1 Bench Press @ 1.0x avg bodyweight
1 Power Clean @ .75x avg bodyweight
2 Power Cleans
We think the best way to split this up is to not rotate exercises until after the round of 4.
ie partner 1 does 1 DL, rests while partner 2 does 1 bench, rests while partner 3 does 1 clean.
Same for 2s,3s and 4s.
Rotate after the 4s, so Partner 3 moves from 4 cleans right into 5 DL, partner 1 does 5 bench, partner 2 does 5 cleans.
Rotate again after round 6
Starting with round 9, split up the reps on the DL 3,3,3, bench 3,3,3 clean 3,3,3,.
Round 10 4,3,3 etc
*If you’re feeling ambitious, keep going past 45 min, through round 20.
If you split the work evenly, each partner will have done 70 reps of each exercise.
** Try to pick some partners that can move the same weight as you so each team has 3 bars but if you want to set up a 4th or 5th bar, that’s ok too.
4×12 Back Squat
Take plenty of time between sets and see if you can match your #s from last week’s 4×10.
5 Snatch 115/75
4 OH Step Back Lunge RX+ 4 each leg
RX+ Add Both
2 Bar Muscle Up
1 Rope Climb
4×12 Strict Press.
See if you can match your #s from last week’s 4×10
Min 1 50 Double Unders
Min 2 15 HSPU RX+ Strict
Min 3 15 Box Jump Over RX+ 20
Min 4 Rest RX+ 15 Cal
Score the rounds you complete all the work
24 is perfect whether you’re resting or getting cals min 4
3 rounds for time of:
30 Squat Clean, 95/65 lb (lighter than what we normally clean in a metcon)
Scale so that you can finish the 1st round in under 10 min.
That might mean any or all
1. Dropping the load for cleans.
2. Power cleans instead of squat cleans.
3. Reducing the reps of pull ups if you’ve got some but 90 is daunting
4. Running 2 laps instead of 800m
3×5 Split Squat
15 minute AMRAP
5 Deadlifts 275/185 lb
(Pick a weight that you can do 10+ reps when fresh)
9 Box Jumps (24/20 in)
* If you want to drop the split squats and do the whole McGhee for 30 min, go for it.
Quarterly Jackie Test
50 Thrsuters 45/35
30 Pull Ups
50 Cal Bike
50 Wall Balls
15 Ring Muscle Ups
4×12 Bench Press – Try to match your #s from last week’s 4×10