FINAL 2019/12/7,8

Rx’d MastersScaled

Day1

Event1 Rx’dMasters

  • For Time:
  •  400m Run
  •  10 Sand Bag Bear Hug Squats 150/70
  •  400m Run
  •  10 Sand Bag Cleans 150/70
  •  400m Run
  •  3 Sand Bag Clean and Jerks 150/70

  • Time cap: 12 minutes



Event2 Rx’dMasters

  • On a 10:00 Minute Clock
  • Event 2a
  •  For Time:
  •   40 Alternating Single Leg Squats
  •   30 Back Squats 115/75
  •   20 Front Squats 115/75
  •   10 Overhead Squats 115/75
  •  [7 minutes]
  •  *If not completed within 7 minutes,
  •  continue to workout 2b.

  • Event 2b
  •  With remaining time of 10:00
  •  3RM “Bear Complex”
  •   1 Power Clean
  •   1 Front Squat
  •   1 Push Press
  •   1 Back Squat
  •   1 Push Press
  •  [3 minutes or more]



Event3 Rx’dMasters

  • For Time:
  •  50 Toes-To-Bars
  •  50 Wall Balls 20/14 10/9 ft
  •  50 Box Jump Overs 24/20 in
  •  50 Dumbbell Shoulder-to-Overheads 50/35
  • Time cap: 10 minutes

Day2

Event4 Rx’dMasters

  • For Time:
  •  21 Thrusters 95/65
  •  21 Pull-Ups
  •  15 Power Clean and Jerks 95/65
  •  15 Chest-to-bar Pull-Ups
  •   9 Power Snatches 95/65
  •   9 Ring Muscle-Ups

  • Time cap: 8 minutes



Event5 Rx’dMasters

  • For Time:
  •  Men 21-15-9 / Women 15-12-9
  •   Calories Row
  •   Deficit Handstand Push-Ups 6/3 in
  • Time cap: 6 minutes


Rx’d MastersScaled

Day1

Event1 Scaled

  • 3Rounds For time:
  •  400m Run
  •  10 Plate Ground to overhead 55/35
  • Time cap: 12 minutes



Event2 Scaled

  • On a 10:00 Minute Clock
  • Event 2a
  •  For Time:
  •   40 Back Squats 75/55
  •   30 Front Squats 75/55
  •   20 Overhead Squats 75/55
  •  [7 minutes]
  •  *If not completed within 7 minutes,
  •  continue to workout 2b.

  • Event 2b
  •  With remaining time of 10:00
  •  3RM “Bear Complex”
  •   1 Power Clean
  •   1 Front Squat
  •   1 Push Press
  •   1 Back Squat
  •   1 Push Press
  •  [3 minutes or more]



Event3 Scaled

  • For Time:
  •  40 Knee Raises
  •  30 Wall Balls 20/14 10/9 ft
  •  20 Box Jump Overs 24/20 in
  •  10 Dumbbell Shoulder-to-Overheads 50/35
  • Time cap: 10 minutes

Day2

Event4 Scaled

  • For Time:
  •  21 Thrusters 75/55
  •  21 Pull-Ups
  •  15 Power Clean and Jerks 75/55
  •  15 Pull-Ups
  •   9 Power Snatches 75/55
  •   9 Pull-Ups

  • Time cap: 8 minutes



Event5 Scaled

  • For Time:
  •  Men 21-15-9 / Women 15-12-9
  •   Calories Row
  •   Hand-release Push-Ups
  • Time cap: 6 minutes


FINALに戻る

MENUに戻る