Monday 20210607

Announcement

Happy Birthday Grace Finney and Jeffrey Balthazar!! (Not shown)

Workout – Metcon (Time)

2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike
-Rest 1:1 between sets-

Women’s Calories -16-12-8

TARGET SCORE
Target time each set: 4-5 minutes
Time cap: 6 minutes

Scaling Option
2 Sets
20-16-12
Air Squat
10-8-6
Calorie Assault Bike
-Rest 1:1 between sets-

Strength – Snatch Pull (5×2)

Snatch Pull to mid-thigh +
Snatch:
– (1+1) x 5 working sets.

* Rest 60-90 seconds between sets *
(Squat Snatch)

Strength – Snatch Grip Deadlift (3×3)

Snatch deficit deadlift:
– 3×3 @ 105% of best snatch
* Rest 60-90 seconds between sets

Accessory

1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
* If time permits

Posted in WOD

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