Tuesday, October 11, 2016



Workout of the Day

Push Press
Every minute, for 12 minutes: 1 rep
-Pause in the dip for 3 seconds
-Pause overhead for 3 seconds
Starting at 60%, increase the load 5% every 3 minutes
(60%, 65%, 70%, 75%, or increase the load by feel if you don’t have a 1 RM)

AMRAP in 15 minutes of:
6/4 Strict Ring-Dips
12/10 Hand Release Push-ups
200m Run

Rx+ Ring MU, SHSPU


In teams of two, with partners alternating between work and rest, complete the following:

Part A:

AMRAP in 9 minutes of:
6 Hang Squat Clean Thrusters (Rx+135 / 95) (Rx 115 / 75) (Scaled 95 / 65)
9 Bar Facing Burpees
12 Chest to Bar Pull-ups (Rx: Pull-ups) (Scaled: Jumping Pull-ups)

Partner A completes 6 HSCT, then partner B completes 9 BFB, then partner A completes 12 CTBPU, then B completes 6 HSCT, then partner A completes 9 BFB, etc. Continue this sequence and complete as many rounds and reps as possible until the 9:00 minute mark.

Score for Part A is total rounds and reps.

Part B:

At minute 9:00, teams will have 6 minutes to establish a max snatch. The variation of snatch will be up to the individual, i.e., it may be from the floor, from the hang, a power snatch, squat snatch, or split snatch.

Score for Part B is total combined weight lifted.

-The length of the workout is 15 minutes
-The tiebreak for Part A will be the time the time the last complete round is finished
-For the snatches in Part B, the weight can be increased or decreased as desired
-Barbell Collars must be used. A “no rep” will be applied if not.
-Men’s teams will have one 45lb bar, women’s teams will have one 35lb bar
-Mixed teams will be allowed one men’s, and one women’s bar.

Below is the plate pair breakdown for each division. Plan accordingly.

Men’s Rx+: 45, 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Rx: 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Scaled: 25, 15, 10, 5, 2.5, 1, .5

Women’s Rx+: 35, 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx: 25, 15, 10, 5, 2.5, 1, .5
Women Scaled: 15, 10, 5, 2.5, 1, .5

Mixed Rx+ will have both the Men’s and Women’s Rx+ weight listed above.
Mixed Rx will have both the Men’s Rx and Women’s Rx weight listed above
Mixed Scaled will have both the Men’s scaled and Women’s scaled weight listed above.

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