210927
Updated: Sep 27, 2021
Weightlifting Strength
Squat Clean
Find a technical heavy single for the day
5 min EMOM 1 squat clean at 70-80%
Metcon
For time (18 min cap)
20 Burpees over the bar
40 Deadlifts
20 Burpees over the bar
40 Cleans
20 Burpees over the bar
40 Shoulders to overhead
Pick a weight that will allow you to perform each exercise in no more than 4 sets
Deadlifts
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)
Cleans
RX Age 17-44 (52.5/35KG)
RX Age 14-16 and 45-60 (42.5/30KG)
RX Age 8-13 (35/25KG)
Shoulders to overhead
RX Age 17-44 (42.5/30KG)
RX Age 14-16 and 45-60 (35/25KG)
RX Age 8-13 (30/20KG)
Weightlifting Strength
Front Squat
Find a technical heavy 2 rep for the day
5 min EMOM 2 front squats at 70-80%
Metcon
For time (18 min cap)
20 Burpees over the bar
40 Deadlifts
20 Burpees over the bar
40 KB swings
20 Burpees over the bar
40 Shoulders to overhead
Pick a weight that will allow you to perform each exercise in no more than 4 sets
Deadlifts
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)
Swings
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
Shoulders to overhead
RX Age 17-44 (42.5/30KG)
RX Age 14-16 and 45-60 (35/25KG)
RX Age 8-13 (30/20KG)