Friday, October 27
Strength: Week 3 of Dynamic work. This is our final week and loading is heavier but the emphasis is still on explosivess and efficiency. Don’t sacrifice either for loading.
Metcon: Repeat workout from Month 2/Week 1. Athletes should try to push their pace on all aspects of these pieces. Loading should be heavier for the thrusters, but light for the other movements. Both workouts should be a sprint. All BB movements should be completed UB with exception of the S2OH which will most likely be split into 2 sets.
Strength
Front Box Squat: 5×4 @ 70%
Power Snatch: 5×2 @ 80%
WOD
In a 4:00 Window:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135, 95)
Rest 3:00
For time:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
21 S20H (135, 95)
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Reps/Time