TUESDAY, JUL 6
METCON – 2021 Civil War Event 0
Option A
AMRAP 15:
20 thruster* (PYO weight)
20 pull-up*
*Every time you break (on either movement), perform a 175m run
Option B
AMRAP 15:
20 thruster* (PYO weight)
30 American KB swing* (53/35)
*Every time you break (on either movement), perform a 175m run
Notes:
All athletes shall choose either option A or B. Option B is recommended for people that cannot perform at least 8 unbroken kipping pull-ups.
Athletes will select their own weight for the thruster. Tonnage [T] is calculated by multiplying the barbell weight [W] by the number of thrusters completed per round [r] and by the total number of rounds completed [R]: T = W x r x R. All scores shall be reported in SugarWOD.
Record rounds and reps here (option B is considered scaled for entry into SugarWOD). Record tonnage in the next box.
Check out the full workout description for the Civil War here:
WEDNESDAY, JUL 7
METCON
4 rounds:
1000m bike
25 abmat sit-up, or 18 GHD sit-up
15 burpee
-Rest 2:00-
THURSDAY, JUL 8
STRENGTH
15 minutes to build to today’s heavy set:
Snatch + overhead squat + hang snatch
(1+1+1)
These should be squat snatches.
METCON
3 rounds:
9 squat snatch (135/95)
19 box jump over (24/20)
90 double-under
FRIDAY, JUL 9
STRENGTH
3 sets:
6-12 supinated grip pull-up
12 dual DB Romanian deadlift
METCON – CF Games 2021 Last-Chance Qualifier Event 1
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch
♀ 35-lb. dumbbell
♂ 50-lb. dumbbell
Scaling:
Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.
Intermediate Option:
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch
♀ 25-lb. dumbbell
♂ 35-lb. dumbbell
Beginner Option:
30-20-10 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch
♀ 15-lb. dumbbell
♂ 20-lb. dumbbell
SATURDAY, JUL 10
No regular classes today. Instead, it is Civil War! Check out all the info here.