SATURDAY MAY 12, 2018

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Long chipper coming your way!

Today, teams will run with a single med ball and pass off as they see fit. You will then tackle one of the five barbell movements before heading out the door for another run.

We will try to use just one weight for all barbell movements. The push jerk will likely be the limiting factor for most of us, so scale the weight appropriately. This should be a weight that you are capable of completing 15+ push jerks unbroken when fresh.

METCON

“Mixed Bag”

Teams of 3
For Time (25 Minute Cap)
400 Meter Med Ball Run
100 Deadlifts (135/95)
400 Meter Med Ball Run
80 Hang Power Cleans (135/95)
400 Meter Med Ball Run
60 Front Squats (135/95)
400 Meter Med Ball Run
40 Push Jerks (135/95)
400 Meter Med Ball Run
20 Clusters (135/95)

Med ball weight: (10/20)

SCALING OPTIONS

  • Reduce barbell weight
  • Row 500m or Airdyne 0.5 WITHOUT USING ARMS instead of Run