Workout for 10-31-16

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.