Monday L2
Metcon:
800m-600m-400m-200m
Run
4-3-2-1
Rounds of Strict Cindy
Elite: RX
Semis: RX
Quarters: Regular Cindy
Stimulus Check:
Deloading for the Quarterfinals. Looking for good movement patterns and a nice pace on the run.
…
Saturday L2
Warm-Up:
5 Snatch Deadlifts
5 Snatch Turnovers
5 BTN Snatch Grip Strict Press
5 Good Mornings
5 Back Squats
:20 Overhead Squat Hold
– – – – – – – – – – – – – – –
5 Clean …
Friday L2
Warm-Up:
:20 Low Ring Support Hold
:20 Low Ring Dip Hold
:20 Low Ring Transition Hold
:20 Wall Supported Handstand Hold
8 Muscle Snatches
8 Bradford Press
10 Ring Kips
6 Ring Pull-ups
6 Power Snatches
6 Strict Press
1-2 …
Wednesday L2
Metcon:
24 Minutes
Max Distance Bike
Every 3:00
Odd Rounds: 100′ Farmers Carry (53/35) + :30 Active Hang
Even Rounds: :20 Hollow Hold + 10 V-ups
Elite: RX
Semis: RX
Quarters: RX
…
Tuesday L2
Warm-Up:
:30 Tuck Hold Hang
:30 Rope Foot hold
:30 Wall Facing Handstand Hold
Into…
3 Rounds
30 Single Unders
10 Double Unders
2 P-Bars Traverses
4 Tempo strict Handstand Push-ups (3s down,1s pause, 0 up, 1s Pause)
4 Chin-ups…
Monday L2
Warm-Up:
:30 Front Squat Hold
:30 Deadhang Hold
:30 Hollow Body Hold
Into…
2 Rounds
12/9 Calorie Bike
12 GHD Hip Extensions
4 Muscle Cleans
4 Tall Cleans
4 Tall Jerks
Strength:
Clean And Jerk Technique
1 Clean Deadlift …
Friday L2
Warm-Up:
:20 Low Ring Support Hold
:20 Low Ring Dip Hold
:20 Low Ring Transition Hold
1:00 Bike
10 Ring Kips
6 Ring Pull-ups
:30 BIke
3 Wall Walk + Pirouette (on the wall)
10 Dynamic Push-ups
Strength:
Strict …
Saturday L2
Warm-Up:
5 Snatch Deadlifts
5 Snatch Turnovers
5 BTN Snatch Grip Strict Press
5 Good Mornings
5 Back Squats
:20 Overhead Squat Hold
– – – – – – – – – – – – – – –
5 Clean …
Thursday L2
Warm-Up:
:40 Active Hang
10 Snatch Grip RDLS (45/35)
8 Snatch Turnovers
:30 Back Squat Hold
5 Snatch LiftOffs
5 Hang Snatch Pulls
3 Power Snatch
:20 Overhead Squat Hold
Strength:
Snatch Deadlift + Snatch Pull + Snatch
7 …
Wednesday L2
Metcon:
24 Minutes
Max Distance Bike
Every 3:00
Odd Rounds: 20 Ball Slams (30/20)
Even Rounds: 20 GHD Hip Extensions
Elite: RX
Semis: RX
Quarters: RX
…
