WODs & News

Our Latest Workout:

December 13, 2017
Metcon
Metcon (Weight)
On the 2:00 x 5 Sets:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Set #1 (On the 0:00) – 1 Complex @ 60% of 1RM CJ
Set #2 (On the 2:00) – 1 Complex @ 65% of 1RM CJ
Set #3 (On the 4:00) – 1 Complex @ 70% of 1RM CJ
Set #4 (On the 6:00) – 1 Complex @ 75% of 1RM CJ
Set #5 (On the 8:00) – 1 Complex @ 75% – 80% of 1RM CJ
On the final set, we can continue to climb if the weight is moving well.
Metcon
Metcon (Time)
"SKY HOOK"
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Presses
Rx+ – 115/80 Rx - 95/65

We are looking for a true push press today – no redip beneath the bar.
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