Kamp Lokal Aug 9, 2024

10 Minutes (every minute on the minute)

3 Rack Jerk @ 60-65% 1 RM Rack Jerk

3 Rack Jerk @ 65-68% 1 RM Rack Jerk

3 Rack Jerk @ 68-70% 1 RM Rack Jerk

2 Rack Jerk @ 70-73% 1 RM Rack Jerk

2 Rack Jerk @ 73-75% 1 RM Rack Jerk

2 Rack Jerk @ 75-78%1 RM Rack Jerk

1 Rack Jerk @ 80-83% 1 RM Rack Jerk

1 Rack Jerk @ 83-85% 1 RM Rack Jerk

1 Rack Jerk @ 85-88% 1 RM Rack Jerk

1 Rack Jerk @ 90-90+% 1 RM Rack Jerk

Accessory:

14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips

14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips

14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips

14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips

*Pause for 1 second at top and bottom of each bar dip

**Score is for Bicep Curls

Metcon:

Partner Throwdown Friday!

AMRAP 15 Minutes

Partner 1: 20/16 Calorie Echo Bike

Partner 2: Max Distance Sled Push

*Switch after each Bike is completed. Score is sled push distance

**Sled Weights

Round 1 Sled: (225/175)

Round 2 Sled: (200/160)

Round 3 Sled: (175/145)

Round 4 Sled: (150/130)

Round 5 Sled: (125/115)

Round 6+ Sled: (100/100)

Individual Version:

AMRAP 15 Minutes

20/16 Calorie Echo Bike

90 second Max Distance Sled Push

*Score is sled push distance.

**Sled Weights

Round 1 Sled: (225/175)

Round 2 Sled: (200/160)

Round 3 Sled: (175/145)

Round 4 Sled: (150/130)

Round 5 Sled: (125/115)

Round 6+ Sled: (100/100)