11
Feb
Friday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
1 ROUND
8 Box Step-Ups
6 Clean Deadlifts
8 Tuck Ups
Into…
1 ROUND
8 Box Step-Overs
6 Barbell Upright Rows (elbows high and outside)
4 Scap Pull Ups
4 Kip Swings
Into…
1 ROUND
8 Box Jumps
12 Alt. Elbow Punches
6-8 Kipping Knee Raises or Kip Swings
Strength
Power Clean (6-4-2-6-4-2*)
*Build up to a Heavy weight.
(Score is Weight)
Week 6 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 2:30 MINUTES*
2 Power Cleans (185/135)|(135/95)
4 Box Jump Overs (24/20)
6 Toes to Bar
-Rest :30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG BB: (85/60)|(60/42.5)
