21.08.30 – 21.09.03

Monday 21.08.30

5/3/1 Retest

Deadlift

1 Rep Max

Metcon

Rx

10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load
Bar Muscle-up

Clean & Jerks- 60-70% 1RM

Super Fitness Robot time:
9:00 or less

More Likely time:
15:00
(consider scaling if this seems unrealistic)

Scaled

10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load
Low Ring Muscle-up

Tuesday 21.08.31

Metcon

Rx

For time:
Row, 1500 m
15 Back Squats, 1x bodyweight
50 GHD Sit-ups
15 Back Squats, 1x bodyweight
Row, 1500 m

Super Fitness Robot time:
20:00 or less

More Likely time:
27:30
(consider scaling if this seems unrealistic)

***If you’ve never done 30+ GHD sit-ups in a workout, I would suggest not exceeding that # of GHD reps today!

Scaled

For time:
Row, 1000 m
15 Back Squats, 0.75x bodyweight
75 Sit-ups
15 Back Squats, 0.75x bodyweight
Row, 1000 m

Wednesday 21.09.01

Metcon

Rx

7 rounds for time of:
7 Burpee Box Jump Overs, 24/20 in
7 Thrusters, 95/65 lbs
7 Pull-ups

Super Fitness Robot time:
7:45 or less

More Likely time:
12:30
(consider scaling if this seems unrealistic)

Scaled

7 rounds for time of:
7 Bar Facing Burpees
7 Thrusters, 65/45 lbs
7 Pull-ups

*Bar Facing Burpees or Regular Burpees

Thursday 21.09.02

Weightlifing

Snatch

1×5 at 60% 1RM
1×3 at 70% 1RM
1×1 at 80% 1RM
1×5 at 70% 1RM
1×3 at 80% 1RM
1×1 at 90% 1RM

*Rest as needed between sets.

Metcon

Rx: Isabel

For time:
30 Snatches, 135/95 lbs

*Power Snatches

Super Fitness Robot time:
3:00 or less

More Likely time:
5:30 or less
(consider scaling if this seems unrealistic)

Scaled

For time:
30 Snatches, 95/65 lbs

*Power Snatches

Friday 21.09.03

5/3/1 Retest

Bench Press

1 Rep Max

Metcon

Rx

9-7-5 reps, for time of:
Front Squat, 225/165 lbs
Muscle-up
Run, 200 m

*1x200m run following each set of front squats + muscle-ups (3 total 200m runs)

Scaled and Masters

9-7-5 reps, for time of:
Front Squat, 135/95 lbs
Pull-up
Ring Dip
Run, 200 m

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