Thursday 04.11.2019

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Warm-up Drills
I. Jump Rope 2:00
or… Spikeball!!
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility

Impact/Focus: Selective Run Conditioning Intervals
Complete one of the following options for quality/practice

I. Rope Running Drills
6 Rounds of
Jump Rope x Run-in-place 1:00
Rest x :30

II. Outdoor Laps (around CFNH)
4 Rounds of
Run x 200m
Rest x :30

Post training to comments.

“Slickster”
6:00 AMRAP of
7 x Sumo Deadlift High-Pull (75/55lbs)
10 x Barbell Walking Lunges (75/55lbs)
25ft x Bear Crawl

Rest 2:00

6:00 AMRAP of
7 x Sumo Deadlift High-Pull (75/55lbs)
10 x Barbell Walking Lunges (75/55lbs)
25ft x Bear Crawl

Notes: Scale loads as necessary to facilitate one barbell for today’s metcon training. Select a load that may be taken from the deck for either Front Rack or Back Rack Walking Lunges (athlete’s choice). Rx+ would be 115/85lbs. The second AMRAP begins where the first AMRAP pauses for the 2:00 rest interval. Get some, freaks.

Post a single cumulative rounds/reps score to comments.

Samy Daghir

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