OHS
75% of your max x 5
85% max x 3
95% x 1
25x double unders
5x wide leg back squat
20 yd crab crawl
do the metcon with a weight vest with 10% of your bodyweight. The total weight of backsquats is the weightvest plus squat should = your bodyweight. If you dont have a weightvest do the squats at bodyweight.
scale as necessary
5 rounds or AMRAP 10 min which ever nets more rounds
75% of your max x 5
85% max x 3
95% x 1
25x double unders
5x wide leg back squat
20 yd crab crawl
do the metcon with a weight vest with 10% of your bodyweight. The total weight of backsquats is the weightvest plus squat should = your bodyweight. If you dont have a weightvest do the squats at bodyweight.
scale as necessary
5 rounds or AMRAP 10 min which ever nets more rounds
whew I am surprised by this one
ReplyDelete1. 140#
2. 160#
3. 175#
metcon
20# weight vest
5 rounds 12:32
wow that one was harder than I had expected. That weight vest on the squats more than anything threw for me a loop. The load changed my squat pattern. Cool.