Tuesday, March 20th

March 19, 2018

A.

STRENGTH:

Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%

 

B.

METCON:
3 Minute AMRAP:
200m Run
21 Lateral Burpees Over the Bar
Max Overhead Squats (75/55)

Rest 3 minutes

 

3 Minute AMRAP:

200m Run
18 Lateral Burpees Over the Bar
Max Overhead Squats (95/65)

Rest 3 minutes

 

3 Minute AMRAP:

200m Run
15 Lateral Burpees Over the Bar
Max Overhead Squats (115/80)

Rest 3 minutes

 

3 Minute AMRAP:

200m Run
12 Lateral Burpees Over the Bar
Max Overhead Squats (135/95)

 

In this interval-style workout, the weights on the overhead squats increase with each round. Burpees are lateral over the bar, with no need for athletes to stand to full extension when jumping over. We want athletes to reach the barbell on each round. Four scores today, which are the total overhead squats from each round.

 

With an increase in weight, athletes can make it a goal to try and match their score, or stay close across all four rounds today. The run definitely matters, but athletes can look to push at about 80-85% before moving to the burpees. On this station, athletes can hold a moderate pace that allows for them to immediately pick up the barbell for a set. Going a touch slower on the burpees may enable them to hold on for larger sets on the barbell. This is a beneficial tradeoff as this is the score portion today. Taking the extra second to get in a good position before beginning the first rep will make it possible for athletes to hold on for bigger sets. 

 

 

 

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