Tuesday, September 25, 2018 - Train8nine
(305) 912-3963

Tuesday, September 25, 2018

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Skill Work

Toes-to-Bar

 

Core / Agility Work

EMOM of 6 minutes
Odd: 12 Toes-to-Bar
Even: :30 Box Speed Taps
*scale down TTB as needed

 

Metcon

Elite

10 minutes to complete

Buy in: 1200 meter run

30 – 25 – 20
Dumbbell Alternating Snatches 50 / 35
21 – 15 – 9
Box Jumps 24 / 20

Rest 2 minutes

10 minutes to complete

30 – 25 – 20
American Kettlebell Swings 55 / 35
21 – 15 – 9
Chest-to-Bar Pull-ups

Buy out: 1200 meter run

 

Rx

10 minutes to complete

Buy in: 600 meter run

30 – 25 – 20
Dumbbell Alternating Snatches 35 / 20
21 – 15 – 9
Box Jumps 24 / 20

Rest 2 minutes

10 minutes to complete

30 – 25 – 20
American Kettlebell Swings 55 / 35
21 – 15 – 9
Pull-ups

Buy out: 600 meter run

 

Scaled

10 minutes to complete

Buy in: 400 meter run

25 – 20 – 15
Dumbbell Alternating Snatches 20 / 15
21 – 15 – 9
Box Jumps 24 / 20

Rest 2 minutes

10 minutes to complete

25 – 20 – 15
American Kettlebell Swings 35 / 20
21 – 15 – 9
Banded Pull-ups

Buy out: 400 meter run

 

Post time to whiteboard. 

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