Metcon

Bodh CrossFit – CrossFit

Warm-up

300 Skipping

Dynamic Stretch

Barbell Warm Up

Skills

Hang Power Clean

Front Squat

WOD

Metcon (5 Rounds for reps)

AMRAP In 5 Min

5 Push Press 95/65 lbs

5 Front Squat 95/65 lbs

5 Hang Power Clean 95/65 lbs

5 Deadlift 95/65 lbs

AMRAP In 4 Min

4 Push Press 105/75 lbs

4 Front Squat 105/75 lbs

4 Hang Power Clean 105/75 lbs

4 Deadlift 105/75 lbs

AMRAP In 3 Min

3 Push Press 115/85 lbs

3 Front Squat 115/85 lbs

3 Hang Power Clean 115/85 lbs

3 Deadlift 115/85 lbs

AMRAP In 2 Min

2 Push Press 125/95 lbs

2 Front Squat 125/95 lbs

2 Hang Power Clean 125/95 lbs

2 Deadlift 125/95 lbs

AMRAP In 1 Min

1 Push Press 135/105 lbs

1 Front Squat 135/105 lbs

1 Hang Power Clean 135/105 lbs

1 Deadlift 135/105 lbs

After Bash

Stretching

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s