Sat, 07/07/2018

July 6, 2018

 

 

"Zero Dark Thirty”
Teams of 3, For Time (30 Minute Cap):
3 Rounds: 
30 Toes to Bar
30 Bar Facing Burpees 
30 Power Snatches (95/65)
140/100 Cal Row

 

2 Rounds: 
30 Toes to Bar
30 Bar Facing Burpees 
30 Power Snatch (115/80)

140/100 Cal Row

 

1 Round: 
30 Toes to Bar
30 Bar Facing Burpees 
30 Power Snatch (135/95)

 

L2
Knee to Elbow or Chest

 

L1
Sit Ups
Burpees
Hang Power or Muscle Snatch

      
            
Notes:            
The quicker the transitions are today, the less time athletes have to work for. As a blanket recommendation, quick sets of 5 for all athletes on all three movements gets a round completed in only two efforts per athlete, per movement. If athletes feel like they can maintain a high power output at a higher rep scheme, going more than 5 will work just fine as well. As the barbell weight increases, adjust this strategy as needed, whether that be sets of 3 or quick singles. On the bike, athletes can aim to stick it out a touch longer. Going for anywhere between 7-12 calories or 15-20 seconds at a fast pace will rack up calories quickly. When athletes start to slow, switching it out will keep the wattage high and the calories coming fast.            
            
 

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