211027 Oct Challenge 5/5

Weightlifting Strength

Power Clean

3RM

EMOM 30 sec

1 rep same weight

Metcon

18-15-12-9-6 (15 min cap)

Cals row

Hang power clean

Pushups

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

Part A

Power Clean

3RM

Part B

RX Category

18-15-12-9-6 (15 min cap)

Cals row

Hang power clean

Pushups

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

SC Category

18-15-12-9-6 (15 min cap)

Cals row

Hang power clean

Pushups

SC Age 17-44 (35/25KG)

SC Age 14-16 and 45-60 (30/20KG)

SC Age 8-13 (25/17.5KG)

Score for part A is weight lifted, score for part B is time completed or total reps done under the time cap.

Deadline to post the score is midnight.

Score posting format:

October Challenge

RX or SC

Weight lifted

Time or Reps completed

Metabolic Conditioning

4 Sets

500m row (all out)

2 min break

Metcon

18-15-12-9-6 (15 min cap)

Cals row

DB hang power clean

Pushups

RX Age 17-44 (15/10KG)

RX Age 14-16 and 45-60 (12.5/7.5KG)

RX Age 8-13 (7.5/5KG)