Friday, May 17, 2024

C&J Complex - Metcon

Friday, May 17, 2024

Garage Gym


Warm Up

Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
PVC Pass Through


Every 2:00 minutes, 6 Sets
2 Low Hang Squat Cleans + 1 Split Jerk
Starting @ 70% and increasing by feel today to around 8 RPE


This actually felt really good.  105# was a good weight for me and at the 8 RPE level.



5 Sets
2:00 minute AMRAP
6-7-8-9-10 Thrusters
15/12 Calorie Row
-Max Strict Pull-Ups in the Remaining Time

Load: 135/95lb, 61/43kg

I scaled this aggressively and still had a tough go.  I went with 25lb thrusters, 10 cal row and managed 1 strict pull-up each round.  I had about 20 seconds breathing room round 1 and just finished with a few seconds to spare on the last round.

Programming was from Vintage CrossFit.

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