Quarterfinals Week

Monday

Metcon
Quarterfinal Workout 3
For time:
3 rounds of:
50 double-unders
10 deadlifts, 102/70kg

2 rounds of:
50 double-unders
10 deadlifts, 125/83kg

1 round of:
50 double-unders
10 deadlifts, 143/102kg

Aim
Calf & Posterior Chain Attack

Mobility
Bretzel Stretch
Calf Stretch

Tuesday

Metcon
Quarterfinal Workout 2
For time, completed anyhow:
80 dumbbell hang squat cleans 22.5/15kg
40 bar muscle-ups

Aim
Quads & Lats

Mobility
Ring Lat Stretch
Standing Quad Stretch

Wednesday

Toes To Bar Strength Work 5 rounds or 14 min
14 Hollow Hold Lat Pull Down
12 Bench Toes To Bar
10 L Sit Tap Over The Kettlebell

Metcon
Amrap 16
4 Strict Toes To Bar
8 Push Ups
12m Sled Push +100/+70kg

Aim
Strength

Mobility
Samson Stretch
Straddle Stretch

Thursday

Metcon
Quarterfinal Workout 1
For time:
10 50-foot shuttle runs
20 overhead squats 52/36kg
30 burpees over the bar
Rest 1 minute
30 burpees over the bar
20 overhead squats 52/36kg
10 50-foot shuttle runs

Aim
Skill & Cardio

Mobility
Couch Stretch
Wall Hingine Stretch

Friday

Metcon
Quarterfinal Workout 4
For time:
1,000-meter row
30 clean and jerks 61/43kg
1,000-meter row
30 strict handstand push-ups

Aim
Gymnastics & Rowing

Mobility
Capsule Stretch
Straight Leg Crossover Stretch

Saturday

Pull Up Strength Work 5 rounds or 14 min
4 Rounds
3 Negative Chin Ups (Slow)
10 Banded Lat Pull Down
12 Alt Biceps Curls

Metcon
Amrap 16
4 Strict Chin Ups
6 Bench Press
8 Sit Ups
10m Sled Backward March
12 Kroc Row

Aim
Strength

Mobility
Ring Pec Stretch
Banana Stretch