Swolemate Showdown on March 7th
Outlier’s classic winter competition is back, this year on March 7th! Two workouts have been released so far, with the remaining two coming very soon. Find a partner and get your team registered. Get all the info here.
MONDAY, JAN 27
STRENGTH
Front Squat:
5×2
All sets at 80% of 1RM.
METCON – Rogue Invitational 2020, Qualifier Workout #4
AMRAP 6:
3 box jump overs (24/20)
6 deadlift (255/175)
9 bar facing burpees
TUESDAY, JAN 28
METCON – Boat Race
3 rounds:
500m row
400m run
Rest 3 minutes between rounds
Score is total time (including rest). This is an interval workout so it is recommended to keep track of your split times (time of each round). Stagger start time by 3:00 to allow everyone to use rowers. Compare to 12/2/19.
Workout courtesy of CrossFit New England.
WEDNESDAY, JAN 29
STRENGTH
4 rounds:
8 DB Z-press*
6-12 strict pull-ups
*Seated (on floor, legs extended) DB strict press
METCON
AMRAP 12:
12 push press (115/75)
12 pull-ups
12/10 calories
PYO death machine each round (if needed due to class size) for the calories.
THURSDAY, JAN 30
METCON
5 rounds, 2:00 work / 2:00 rest:
200m run
Max back squats in time remaining (225/155)
Barbell will come from the floor. Limiting factor may be your clean so plan accordingly.
FRIDAY, JAN 31
METCON
4 rounds:
50′ handstand walk
12 power snatch (95/65)
12 double DB box step-overs (2 x 50/35)
-20:00 cap-