Today we are completing the workouts from the upcoming summer smack-down competition. There are difficulty recommendations for intermediate and beginners where applicable. Everything can be modified!
Workout # 1
Part 1:
Take 10 minutes to find a deadlift 3-rep max
Part 2:
3 Min AMRAP –
Deadlifts @ 65% of 3-rep max established in part 1 (above)
*You will complete as many deadlifts as possible in 3 minutes.
Workout # 2
5 Rounds for time of…
5 Squat cleans
10 Burpee bar overs
15 Box jumps
Clean recommended weight:
Int. 135# (men) / 95# (women)
Beg. 105# (men) / 65# (women)
Box jump recommended height:
Int. 30” (men) / 24” (women)
Beg. 24” (men) / 20” (women)
Time cap:
16 minutes
Workout # 3
Complete the following for time…
Run x 600 meters
60 Wall balls
80 Jump ropes
20 Push-ups
10 Clean and jerks
Wall ball recommended weight:
Int. 20# (men) / 14# (women)
Beg. 10# (men) / 8# (women)
Clean and jerk recommended weight:
Int. 115# (men) / 95# (women)
Beg. 95# (men) / 65# (women)
