Weightlifting/Gymnastics Conditioning, Short Duration
Halloween 2016 (for Julia H)!
“Trick”
AMRAP 7:
31 deadlifts
31 thrusters
3 minutes’ rest, then…
“Treat”
AMRAP 7:
31 candlesticks
31 burpees to target
Gymnastics Power/Speed Development
3 minutes after 2nd metcon…
7:00 to find:
1-rep max box jump
Use plates & boxes as able
Two-step walking approach
After-Hour Accessory Exercise
Midline: 3 sets of 50-100 flutter kicks; heel touch to hips @ 90.
Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.
Before class: Get an empty bar for warmup; calculate 60% of push press 1RM. Check previous best on a max-height box jump.
After class: Do accessory exercise, record workout results, clean & return equipment.
