21
Weightlifting
15 minutes to work on snatch and find 1RM
Snatch (1RM)
Metcon (3 Rounds for reps)
5 Sets
Min 1: 15-20 GHD Sit ups (OR 15-20 V-Ups)
Min 2: 2 Rope Climbs (OR 10 Burpee Pull-Ups)
Min 3: 60 Double Unders
Min 4: Rest
*Record 5 scores – Score consists of time to complete GHD + Rope Climb + Double Unders in a single set
Min 1: 15-20 GHD Sit ups (OR 15-20 V-Ups)
Min 2: 2 Rope Climbs (OR 10 Burpee Pull-Ups)
Min 3: 60 Double Unders
Min 4: Rest
*Record 5 scores – Score consists of time to complete GHD + Rope Climb + Double Unders in a single set
Target time each set: 1:30 – 2 minutes (time for GHDs + Rope Climbs + Double Unders)
Time cap for each movement: 50 seconds (i.e. If 60 Double Unders take you more than 50 seconds, stop at the 50 second mark)
STIMULUS and GOALS
Stimulus is moderate pacing across each minute. Athletes will be scoring this workout by adding the completion time for GHD’s, Rope Climbs, and Double Unders for a total time each round (5 total scores at the end of this workout). 3 separate times are added together for a single round time. Athletes should be completing each work requirement within 40-50 seconds each minute and should adjust reps to hit this goal time if they are running over.
Time cap for each movement: 50 seconds (i.e. If 60 Double Unders take you more than 50 seconds, stop at the 50 second mark)
STIMULUS and GOALS
Stimulus is moderate pacing across each minute. Athletes will be scoring this workout by adding the completion time for GHD’s, Rope Climbs, and Double Unders for a total time each round (5 total scores at the end of this workout). 3 separate times are added together for a single round time. Athletes should be completing each work requirement within 40-50 seconds each minute and should adjust reps to hit this goal time if they are running over.
Advance Athletes should aim for 20 GHD’s and possible change to Legless Rope Climbs for real challenge.