MetCon
“V”
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Burpee
DB Farmer Carry Box Step Ups
Pushup
Time Cap: 25 min
Fx: 18/12″,35/25
P: 20″, 50/35
O: 24/20″, 50/35
Stimulus: Grunt
Strength
Build to a heavy set of
2 Power Snatch (break between reps)
then 1 Squat Snatch
pause 5 seconds at the bottom of the squat
Working set should start ~60% of 1RM
MetCon
Karen
150 Wall Balls
Time Cap: 13 min
Fx: 14/10
P: 20/14
O: 20/14
Stimulus: Burner/Capacity
Strength
Build to a heavy set of 2 Squat Cleans
MetCon
3 rounds
500/450m Row
15 Squat Cleans
14 Box Jumpovers
Time Cap: 14 min
Fx: 95/65, 20/18″
P: 115/75, 24/20″
O: 135/95, 24/20″
Stimulus: Burner
Partner WOD
One partner accumulating towards bike total
Other partner AMRAPing:
1 Rope Climb
9 Deadlifts
6 Thrusters
3 DBall over Shoulders
Two Scores: Time for Bike and AMRAP rounds+reps
Fx: 100 calories (for each person), 50/30, 95/65, 2:1 RC Scale
P: 125 calories (for each person), 70/50, 115/75
O: 150 calories (for each person), 100/70, 135/95
Stimulus: Grunt
Strength
5 “working” sets building in weight
1 Snatch Grip High Pull
1 Hang Power Snatch
1 High Hang Power Snatch
reset (step away for ~3 seconds)
1 Squat Snatch
First set should be ~47%
MetCon
“CrossFit 40”
40 Cal Bike
Time Cap: 4 min
Stimulus: Burner
MetCon
5 rounds
400m Run
100 DU
15 KB Swings
Time Cap: 25 min
Fx: 150 Singles, 35/25
P: 53/35
O: 53/35
Stimulus: Capacity
5 rounds
12 Burpee Box Jumps
15 TTB
__ Power Cleans
*make sure to pick a challenging weight on the cleans
Time Cap: 30 min
Fx: 20/18″, Hanging Leg Raise, Round 1: 24 @ 75/55, Round 2: 21 @ 95/65, Round 3: 18 @ 115/75, Round 4: 15 @ 135/95, Round 5: 12 @ 155/105
P: 24/20″, Round 1: 24 @ 115/75, Round 2: 21 @ 135/95, Round 3: 18 @ 155/105, Round 4: 15 @ 185/125, Round 5: 12 @ 205/135
O: 24/20″, Round 1: 24 @ 135/95, Round 2: 21 @ 155/105, Round 3: 18 @ 185/125, Round 4: 15 @ 205/135, Round 5: 12 @ 225/155
Stimulus: Grunt
Strength
From Rack
5 sets of 5 Overhead Squats
MetCon
21-15-9
Overhead Squats
Pullups
Time Cap: 9 min
Fx: 75/55, J-hook row
P: 95/65
O: 95/65, C2B
Stimulus: Burner
MetCon
30 Snatch
Time Cap: 14 min
Fx: 55% of 1RM
P: 65% of 1RM
O: 75% of 1RM, Squat Snatch
Stimulus: Figure Skater/Burner
Accessory
EMOM10
Odds: :40s max PVC Overhead Squat
Evens: :40s max HSPU
Fx: Seated DB Press
P: As written
O: As written
Partner WOD
(You Go
I Go Rounds)
10 rounds
5 Deadlift
5 Power Cleans
5 Bar Facing Burpees
10 rounds
6 Deadlifts
12 Front Rack Lunges
6 Bar Facing Burpees
10 rounds
7 Deadlifts
14 Back Rack Lunges
7 Bar Facing Burpees
Time Cap: 30 min
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Grunt