Accessory - Metcon

Monday, July 18, 2022

CFG - Janet

1200 - 10 of us

Warm-up

TABATA: Row (8 ROUNDS → :20 WORK // :10 REST)

Round 1: Leg Focus

Round 2: Arm Focus

Round 3: Leg Focus

Round 4: Arm Focus

Rounds 5-8: Arms + Legs (increase pace every round!)

INTO …

2 ROUNDS

5/5 Moose Antlers

5 Shoulder Swimmers

10 Tuck-Ups

5/5 Single Arm DB Seated Press

Strength

Metcon (Weight)

3 SETS*

10 Barbell Z-Press*

10/10 Single Arm DB/KB Upright Row

-Rest 1:30 b/t Sets-

*Keep in the Moderate range but build to Heavier than Last Week.

Week 3 of 9  (Score is Weight)

I used 45-45-55 for the Z- press and 20# DB for the upright rows.

Workout

Metcon (AMRAP - Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES*

10/8 Cal Row

8 Toes to Bar

6 Push Press (115/75)

-Rest 1:00 b/t Sets-

*Pick Up Where You Left Off

I scaled to 8 kipping leg raises and a 75# barbell and was reasonably consistent to finish 8 rounds + 0 reps.

1st 5 min - 2 rounds + 18 reps

2nd 5 min - 2 rounds + 16 reps (5 rounds + 10 reps)

3rd 5 min - 2 rounds + 14 reps (8 round + 0 reps)