NEWS


NEWS:
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URGENT: We have moved across the road, find us at 442 Atterbury Road, Pretoria.


Tuesday, 22 October 2013

23/10 WEDNESDAY

23/10 WEDNESDAY
Shopping Spree Wednesday
Warm-up
WU: Warm-up
You have 10minutes to Be Explained Todays workout/ Practice and Prepare Yourself for the Movements:
Deadlift
Snatch
Clean and Jerk

Decide Which Weight you will be using. You can choose for each workout what your scaling will be.

If you have the allocated time cap to complete each workout.

After each time Cap there will be 5 minute prep time for the next workout.
Metcon
Score: Metcon (3 Rounds for time)
Your Ranking is based on your minimum Scaling. EG: If you do 2 on RX+ and one on Scaled requirements. You will score Scaled
Scoring
Round 1 = Workout 1
Round 2 = Workout 2
Round 3 = Workout 3
A: Metcon (Time)
For Time (15min Cap):
Buy In:
1200m Run
40 Burpees

then

21-15-9
Deadlifts (90/45)
PR Push Ups

RX+
Bar Burpees
DeadLift (100/50)
B: Metcon (Time)
For Time (12min Cap)
Buy In:
40 Box Jumps (24/20)
800m Run

then

21-15-9
Snatch (50/28)
Pull Ups

RX+
Box Jumps (30/24)
Snatch (60/30)

C: Metcon (Time)
For Time (8min Cap)
Buy In:
400m Run
40 Sit Ups

then

21-15-9
Clean and Jerk (40/25
Air Squats