TUESDAY, SEPTEMBER 11TH, 2018
A) Whiteboard Brief (0:00 – 3:00)
– Prep: We only have a limited amount of time to warm-up for the metcon so between sets make sure your equipment and scaling is good to go.
– Metcon: Today’s workout has no time cap. The barbell loaded is intended to be heavy and should be broken up. Remember the lives lost on 9/11 when this one gets tough.
B) Warm Up/Mobility (3:00 – 15:00)
Grab Barbells, Boxes, Set-up pull-up scaling, ect.
*Perform 5 Reps of each movement and making sure your scaling is on point.
*Squat Clean Thruster: Build to desired Metcon weight in 3 sets. Rest 60s.
*In between sets set-up remaining equipment/scaling.
C) Metcon (20:00 – 60:00)
”9/11”
For time:
2001m Row
11 Squat Cleans (155, 105)
11 Strict Pull-ups
11 Thrusters (155, 105)
11 Strict Pull-ups
11 Front Squats (155, 105)
11 S20H (155, 105)
11 Burpee Box Jumps (30, 24)
11 Squat Cleans
11 Strict Pull-ups 2001m Row
*No time Cap
L3: (135, 95) (24, 20)
L2: (115, 75) (Band Assisted Strict Pull-ups) (20, 15)
L1: (1200m Rows) (Coaches choice of Barbell Weight) (Ring Rows) (Burpees no Box)
*Alternative Options
Rowing: 1 Mile Run at the beginning and end of workout