Wednesday 7/11/18 - Quick Chipper

July 11, 2018

 

W: 4 Rounds

5 Burpee

5 Four Point Squat

20 SU/DU

 

 

M-1: Every :90 | 8 Rounds
2 Power Clean
2 Squat Clean

5 Bar Facing Burpees

 

Purpose: The burpees each round are to grow our comfort lifting while heart-rate is slightly elevated.

Goal: To use a working load that is challenging but never failing. 

Load: Start at 60-65% 1RM Clean

 

Examples: 

1 Power Clean

1 Squat Clean

1 Front Squat @50-60% 1RM Clean

5 Burpees 

 

2 Hang Power Clean

2 Front Squat @50-60% 1RM Power Clean

5 Burpees 

 

 

M-2: For TIme:

40/32 Cal Bike

30 Chest-to-Bar Pull Ups

30 Push Jerk 155#/105#

 

Load: Choose load that only demands small breaks during each movement.

Examples:

30/24 Cal Bike

30 Pull Up or 30 Ring Row

30 Push Jerk 115#/85# or 30 DB Push Press 50#/35#