Thursday, March 15, 2018

MetCon:

RX+

AMRAP in 5 Minutes (from 0:00-5:00):

  • 10 Bar-Facing Burpees
  • 15 Thrusters (95/65 lbs)
  • 20 Chest-to-Bar Pull-Ups

5 Minutes (from 5:00-10:00) to establish:

  • 5 Rep Max Weight Hang Snatch

Then, For Time (starting at 10:00):

  • 25 Deadlifts (185/123 lbs)
  • 50 Double-Unders
  • 20 calorie Ride/500 m. Row/400 m. Run
  • 50 Double-Unders
  • 25 Deadlifts (185/123 lbs)

RX

AMRAP in 5 Minutes (from 0:00-5:00):

  • 10 Bar-Facing Burpees
  • 15 Thrusters (75/53 lbs)
  • 20 Chest-to-Bar Pull-Ups

5 Minutes (from 5:00-10:00) to establish:

  • 5 Rep Max Weight Hang Snatch

Then, For Time (starting at 10:00):

  • 25 Deadlifts (135/93 lbs)
  • 50 Double-Unders
  • 20 calorie Ride/500 m. Row/400 m. Run
  • 50 Double-Unders
  • 25 Deadlifts (135/93 lbs)

Fitness

AMRAP in 5 Minutes (from 0:00-5:00):

  • 10 Bar-Facing Burpees
  • 15 Thrusters (45/33 lbs)
  • 20 Body Rows

5 Minutes (from 5:00-10:00) to establish:

  • 20 calorie Ride/500 m. Row/400 m. Run

Then, For Time (starting at 10:00):

  • 25 Air Squats
  • 150 Single-Unders
  • 25 Air Squats

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