 Back to the '80s Night During last years CF Open Met-ConFor Time: 1k Row 75x Wall Ball (20/14#) 30x Hang Power Clean (135/95#) AssistanceOverhead Banded Tricep Extension; x12/side
Reverse Fly; x12 x3 sets
0 Comments
 Heavy Lifters of 2016 Jingle All The Weights SkillWarm up to heaviest weight planned for the day Met-Con4min AMRAP
3 rounds: 12x Deadlifts (95/65) 9x Hang Power Cleans (95/65) 6x Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00 4min AMRAP: 2 rounds: 12x Deadlifts (135/95) 9x Hang Power Cleans (135/95) 6x Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4:00 4min AMRAP: 1 round: 12x Deadlifts (155/105) 9x Hang Power Cleans (155/105) 6x Push Jerks (155/105) Max Calorie Row in Time Remaining  Justin D. Met-Con"DT" 5 RFT: 12x Deadlifts (155/105#) 9x Hang Power Cleans 6x Shoulder 2 OH Accessory2 Sets:
15x Banded Tricep Ext :30 Side Plank (each) |
AuthorCoach Erin |
RSS Feed