Wednesday, December 5th

METCON:

In Teams of 3

7 Minute AMRAP: Back Squat (from rack) First 50 repetitions – 155/105 Second 50 repetitions – 185/135 Time remaining, Max reps – 225/155

Rest 3:00

7 Minute AMRAP: Bench Press First 50 repetitions – 135/95 Second 50 repetitions – 155/105 Time remaining, Max reps – 185/125

Rest 3:00

7 Minute AMRAP: Deadlift First 50 repetitions – 185/135 Second 50 repetitions – 225/155 Time remaining, Max reps – 275/185

In this workout, one athlete is working, two are resting at all times. Each part is scored separately, as total reps. As an example, if the team inside the 7 minute window clears the first and second 50 repetitions on the back squats, and completes 16 repetitions at the third weight (AMRAP time remaining), the score for that part would be 116 repetitions. Use a rack for the back squats and of course the bench press, and a single bar throughout (change weights as you go).

Stimulus wise, for all three parts, here is what we are looking for: First weight– A moderate loading that each team member could complete 20+ repetitions with, fresh.

Second weight– A moderate-to-heavy loading that each team member could complete 15+ repetitions with, fresh.

Third weight– A heavier loading that each team member could complete 10+ repetitions with, fresh.

To put some thoughts towards pacing: Consider changing partners on the first loadings every 10 reps or so. Consider changing partners on the first loadings every 5-7 reps or so. Consider changing partners on the first loadings every 3-5 reps or so.


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