Search

Saturday Metcon

Goal is to keep a steady pace.

Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rounds and intervals. Try not to drop the DB's.

Everyone in there own spots and get all equipment ready for all rounds prior to start. Depending on class size start at Different AMRAPS.

10 min amrap:

20/15 cal row

8 sumo high pulls 95/65#

12 wall balls

rest 3 min


10 min amrap:

20/15 cal bike

8 BB hang snatches option: hang clean and press

5 OH squats option back squats

rest 3 min


10 min amrap:

Curb and back run

4 MU or 8 CTB or 10 pull-ups

10 box step ups

48 views0 comments

Recent Posts

See All

Warm up Shoulders: 3 sets - Plate “SOH” -25 Reps UB 10/15lb -25 Reps 15/25lb -25 Reps 25/35lb Clean Drills Split Jerk Drills 2:00 EMOM X 10 5 Hang Cleans Building + 2 Split Jerks from the Rack (Heavy)

Every 1:30x1:30 x6 Building to a heavy 6 rm SOH Start light building each round In between each round 5 each side single leg DL DB 50/35 This metcon is for time! You have a 1 min rest after each round