Cornerstone Barbell Club – CornerStone Training

Warm-up

Warm-up (No Measure)

1. Primer

AMRAP 3 Minutes

7 Power Snatch 115/85lbs

14 Calorie Bike

Metcon

Metcon (Time)

2. Conditioning #1

2017 Regional Event 5

21-15-9 reps for time of:

Muscle-ups

Single-arm overhead squats

Men use an 50-lb. dumbbell

Women use a 35-lb. dumbbell

Time cap: 11 minutes

Metcon

Metcon (Time)

3. Conditioning #2

2017 Regional Event 6

For time:

30 / 25 cal. bike

20 burpee box jump-overs

10 Cleans

Men use a 30-in. box and a 155 – lb Barbell

Women use a 24-in. box and a 100 lbs Barbell

Time cap: 6 minutes

Mobility