Thursday, June 6, 2019 - Train8nine
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Thursday, June 6, 2019

 

FITNESS

PERFORMANCE

LIFT 8N

3 rounds

Every minute on the minute for 4 minutes you’ll work for the first :40 seconds than rest and move on to the next station during the :20 seconds.  If you complete the reps before the :40, you’ll rest longer

1st minute: 20 KB Alt Reverse Lunges (total)
2nd minute: 30 DB Overhead Press
3rd minute: 25 Elevated Glute Bridges
4th minute: 20 DB Tate Press

*you will stop each station when you reach the rep count or the :40 seconds

WOD

4 Rounds

12/10/8/6 DB Hang Clean, Squat,
Press
9 Ring Pulls
12 Box Jumps

4 Rounds

12/10/8/6 Hang Clusters
9 Ring Pulls
12 Box Jumps 24/20


WYO: 75/50
GBP: 95/65- Pull-ups
BRB: 135/95- Strict Pull-ups

FINISHER

5 minutes foam roll

COMPETITORS:

A- 3 x 5 SOTS Press increase load from previous weeks (see video)
Snatch Working your way up to 80% of 1RM once there 4 x 2

B- Optional COMPETE – todays metcon but with 5 bar MU instead of pull-ups

C- 3 x 10 Single Leg Barbell Romanian Deadlift RPE 8.5 (see video)
*complete all reps on same leg then switch

D- 3 x 14 Reverse Hyper RPE 8

E- 3 x 30 Banded Good Mornings

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