Three by Eight

January 3, 2020

 

 

Hey team,

 

Great work on the 20 min amrap, especially with that 2k row buy in!

 

Today we're going with a different approach - shorter 8 min AMRAPs but with a heavier loading!

 

Try to push the weight on the barbell for these wods so that you get a good strength stimulus along with your metcon... power cleans should be heavy enough that they are NOT touch and go.

 

Keep fit and have fun!

 

Cam

 

 

TRAINING FRIDAY

 

 

WARM UP:  with a barbell (empty or light load)

 

3-4 rounds - 5 deadlift, 5 hang power clean, 5 front squats

 

20 jumping jacks between rounds

 

 

WOD:  Three by Eight

 

Add up total reps (include the calories for each round that you held during the assault bike).

 

 

AMRAP 8 min: 3 power clean (125/185), 30 double unders

 

FG2: 105/155

 

FG1: scale bar as needed

 

CP1: 145/205

 

CP2: 165/235

 

 

Rest 8 min then

 

 

AMRAP 8 min: 3 STO (from rack) @ 105/155, 5 back squats, 50' broad jump.

 

FG2: 95/135

 

FG1: Scale bar as needed, 25' broad jump

 

CP1: 125/185

 

CP2: 155/225

 

 

rest 8 min

 

 

then intervals on Assault bike (not for score): 8 min EMOM of 8/14cals

 

FG2: 6/12

 

FG1: 4/8

 

CP: go off your best guess!

 

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