Metcon

Friday, October 2, 2020

Home Gym

1600

Warm Up

Hip Hammy flow

Wrist mobility

Kip swings

Scap pull-ups

2 strict pull-ups

Metcon

"Knock on Wood"

3 rounds for time:

30 Power Snatch (75/55#)

30 Box Jump Over (24/20")

30 Pull-ups

30/24 Calorie Row

30 minute time cap.

I saw the cap and scaled this right out of the gate.  90 pull-ups is not something my body was ready for and rather than doing ring rows, I decided to scale the reps.  I opted for:

20 Power Snatch (65#)

20 Box Jump Over (20")

10 Pull-ups

30 Calorie row

The power snatches started with a set of 5 and then doubles the first round.  They were singles the following two rounds.  The box jump overs were steady and 20" was a good height.  I started the pull-ups with 5 strict, but the remaining 25 were kipping singles.  The row was good.

Round 1 - 9:17

Round 2 - 19:52 (10:45)

Round 3 - 30:15 (10:23) - I finished with a strong row, "Eye of the Tiger" came on Sirius - Road Trip Radio.

Programming was based on Comptrain for today.  I have been wanting some more Olympic lifting and pull-ups and realized I had not done box jumps in a long time.