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Monday – 8/20/2018

19
Aug

Monday – 8/20/2018

“Powder Keg”

AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

Three 5-minute windows today with descending run distance and ascending rounds of “Cindy” and barbell weights. 1 Round of “Cindy” is 5 Pull-ups, 10 Push-ups, and 15 Air Squats. The scores for each round are how many clean and jerks athletes were able to complete. The weights on the barbell should be something that athletes are capable of completing at least 15, 10, and 5 unbroken repetitions respectively when fresh.

With the clean and jerks being the scored portions, we want all athletes to reach the barbell during these windows. Choosing the appropriate run distances and variations for the pull-ups and push-ups will allow athletes to accomplish that. We can aim for athletes to have at least :45 seconds to 1 minute at each barbell. If they haven’t finished their rounds of Cindy by that time, they can head to the barbell and start chipping away at clean and jerks.

If unable to run, complete one of the following:

For the 600 Meter Run:
750/600 Meter Row
45/30 Calorie Assault Bike
60/45 Schwinn Bike
1200 Meter Bike Erg

For the 400 Meter Run:
500/400 Meter Row
30/21 Calorie Assault Bike
40/30 Schwinn Bike
800 Meter Bike Erg

For the 200 Meter Run:
250/200 Meter Row
15/10 Calorie Assault Bike
20/15 Schwinn Bike
400 Meter Bike Erg

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