Monday, February 5th
Strength: Try to beat your previous max today by 5#’s (if you have one). Take your time and progressively build to a new 1RM.
Metcon: Have your weights ready to go before we start the clock. You will be performing 3 sets with each weight with ascending weight. The intent here is to work on being efficient with the barbell. The challenge will be holding on for all reps without dropping. Challenge yourself to not drop the barbell on any sets. You should have roughly 40s of rest after each set
Strength
Power Clean: 1RM. Rest 2:00
– Take 8-10 sets and build to a new 1RM
WOD
“Uncle Buck”
EMOM 9:
Minutes 1-3
3 Power Cleans (135, 95)
3 Front Squats (135, 95)
3 S20H (135, 95)
Minutes 3-6
3 Power Cleans (155, 105)
3 Front Squats (155, 105)
3 S20H (155, 105)
Minutes 6-9
3 Power Clean (185, 125)
3 Front Squat (185, 125)
3 S20H (185, 125)
L3: (115, 75) (135, 95) (155, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55) (95, 65) (115, 75)
*Score = weights used + how many drops you had