Three by Eight


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!