Monday
Metcon
“2024 Quarterfinal 4”
Individuals, 16-54 age-group divisions
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)
Mobility
Bretzel Stretch
Tuesday
Metcon
“Mini Murph”
AMRAP 30
200m Run
5 Pull Ups
10 Push Ups
15 Air Squats
Aim
Murph Prep/Joint Endurance
Mobility
Half Moon Lat Stretch
Pigeon Stretch
Wednesday
Strength
A) Seated Dumbbell Press
4 x 12
B) Croc Rows
3 x 12 each arm
Metcon
AMRAP 12
3 Abwheel Rollouts
3 Shuttle Runs
6/6, 9/9, 3/3, 6/6, 9/9
Mobility
Shoulder Extension Stretch
Seal Stretch
Thursday
Metcon
“The Tortured Poets Department”
AMRAP 20
100 Double Unders
50′ Handstand Walk
20 Kettlebell Snatches 24/16Kg
Aim
Skills & Shoulders
Mobility
Capsule Stretch
Calf Stretch
Friday
Metcon
“Optimus Prime”
AMRAP 15
3 Strict Pull Ups
6 Dumbbell Cleans
9 Cal Erg
Aim
Efficiency & Transitions
Mobility
Twisting Lat Stretch
Calf Stretch
Saturday
Metcon
“SEFU?”
20 Back Squats 100/70Kg
1 mile run
20 Back Squats 100/70Kg
Aim
Leg Strength & Endurance
Mobility
Frog Stretch
Double Leg Hamstring Stretch