Feb.9, 2022
Weightlifting
Hang Clean : 3 Rep Max
Log your best Hang Clean 3 rep max lift. Only log the heaviest 3 rep, do not include sets prior to it.
Take 12 mins to establish a 3RM. Working from the traditional hang position at the top of the knee. Ideal loading scheme would be 3 at 60% 1RM, 3 at 70% 1RM, 3 at 75% 1RM, 2 at 80% 1RM, 2 at 80+% 1RM, then hit a heavy 3 rep for the day.
“Bay Harbor Butcher”
For time:
30/22 Bike Calories
30 Toes-to-bars
30 Burpee Box Jump Overs, 24/20 in
30/22 Dumbbell Deficit Push-ups
30 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
30 GHD Sit-ups
30 Lateral Burpees Over Dumbbells
This is a fun little chipper that will definitely get your core fatigued by that final set of 30 burpees. We are expecting to see most athletes pushing for around that 14-16 mins. Some athletes should be pretty proficient through these movements and could see some pushing for that sub 12 min mark. Think about a strong bike effort into consistent sets on the toes-to-bars. We will move from the toes-to-bars into consistent reps throughout the remaining movements with the focus on just staying moving. Attack the final 30 lateral burpees if you have anything left in the tank!
L2:
25/18 Bike Calories
25 Toes to Bar
25 Burpee Box Jump Overs, 24/20 in
25/18 Dumbbell Deficit Push-ups
25 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
25 Weighted Sit-ups, pick load 2
25 Lateral Burpees Over Dumbbell
L1:
25/18 Bike Calories
20 Alternating V-ups
30 Alternating Box Step-ups
20/15 Push-ups
20 Single Dumbbell Box Step Overs, pick load
20 Sit-ups
20 Burpees
• Limited Equipment Variation For time:
Run, 400 m
20 Strict Knees-to-elbows
30 Burpee Chair Jump Overs, 24/20 in
30/22 Dumbbell Deficit Push-ups
30 Dumbbell Chair Step-ups
30 Weighted Sit-ups 3
30 Lateral Burpees Over Dumbbells
• Bodyweight Variation For time:
Run, 400 m
20 Strict Knees-to-elbows
30 Burpee Chair Jump Overs, 24/20 in
30/22 Hand Release Push-ups
30 Alternating Lunges
30 V-ups
30 Burpees-to-Target