Wednesday, March 26, 2014

Friday 14, March 2014

Skill:


Max effort strict chin ups - one set


Strength:


Power snatch


2-2-2-2-2
or
1-1-1-1-1-1-1


Stabilizer:


100 half sit ups


Metcon:


21-15-9


Power clean 70/50kg
C2B pull ups
HSPU
* as soon as done with the 9 round take off on a
800m run


or


14.3


Workout 14.3

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb.
deadlifts, 15 reps
15 box jumps, 24-inch
225-lb.
deadlifts, 20 reps
15 box jumps, 24-inch
275-lb.
deadlifts, 25 reps
15 box jumps, 24-inch
315-lb.
deadlifts, 30 reps
15 box jumps, 24-inch
365-lb.
deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb.
deadlifts, 15 reps
15 box jumps, 20-inch
155-lb.
deadlifts, 20 reps
15 box jumps, 20-inch
185-lb.
deadlifts, 25 reps
15 box jumps, 20-inch
205-lb.
deadlifts, 30 reps
15 box jumps, 20-inch
225-lb.
deadlifts, 35 reps
15 box jumps, 20-inch

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