Metcon

Friday, November 16, 2024

Back Country CrossFit West (Coach Rylee)

1630

Warm Up

2 rounds

50 rope skips

8 deadlift

8 strict press

Foam roll - t-spine & calves

Groin opener on wall

Figure 4 stretch on wall

PVC

clean deadlifts

tall cleans

hang power cleans

4 times through

Build to working weight

3 max height jumps and athletic stance landing

2 power cleans - 45/95/115/135

Metcon

5 Sets

AMRAP 1

40 double unders followed by max reps power clean (185/125)

rest

at 13 minutes

AMRAP 20

3 strict pull-up

3 hang power cleans (115/85)

3 strict hspu

3 hang power cleans

Health Metcon

5 Sets

AMRAP 1

60 single unders followed by max reps power clean (135/95)

rest

at 13 minutes

AMRAP 20

6 ring row

3 hang power cleans (95/65)

6 DB strict press (35/25)

3 hang power cleans

I was able to complete the Health Metcon, but dropped the weight on the strict presses to 30#.  In the first section, I managed 3-3-3-2-2 reps at 135#.  In the second section, I got through 8 rounds and finished the DB strict press on the 9th round.

I felt good about the effort.  20 minutes is a long time to keep moving and 33 minutes is a long time for a metcon even with the rest intervals in the beginning.