1/16/18

Metcon Handlebars OPEN & PERFORMANCE 4 Rounds For Time: 30/24 Calorie Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105) FITNESS (105/75) If no Bike Sub 300m Run or 21/15 cal Row – Midline 4 Sets: 7 Glute Ham Raises 14 Pausing Hip Extensions 21 GHD Sit-Ups or Situps Advertisements Continue reading 1/16/18

1/15/18

Weightlifting Back Squat 3×5 Athletes have the choice on the back squats whether to build with each set or stay at the same weight across. We want this to be a challenging weight for 5, but not a maximum weight for 5. Metcon Doctor’s Orders OPEN OPEN-PERFORMANCE-FITNESS 3 Rounds for Time: 50 Air Squats 35 Pushups 20/15 Calorie Row – RX+ 25 Kipping Handstand Push-ups Continue reading 1/15/18

1/12/18

Metcon Guts and Glory OPEN & PERFORMANCE – 21 – 15 – 9 Double Unders (80-60-40) Thrusters (95/65) 15 – 12 – 9 Calorie Row/Bike Hang Squat Cleans (95/65) 12 – 9 – 6 Lateral Burpees Over the Bar Overhead Squats (95/65) – FITNESS Single Skips(160/120/80) (75/55) Continue reading 1/12/18

1/11/18

Metcon Buddy-Buddy OPEN-PERFORMANCE Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (135/95) 100/70 Calorie Bike – FITNESS (95/65) If no Bike Sub with 70/50 Calorie Row Cash Out 3 Sets Not For Time: :30 Sec Max Ring Row 10 Cossack Squats 100 ft Double DB/KB OH Carry Continue reading 1/11/18

1/8/18

Weightlifting Hang Snatch (15 Min to FInd a Heavy Hang Squat Snatch) For newer people practice technique and mechanics and only add weight as safety allows. Metcon High Heels OPEN – PERFORMANCE AMRAP 10: 10 Hang Squat Snatches (75/55) 30 Double Unders – FITNESS 10 Hang Power Snatches (75/55) 60 Single Skips Continue reading 1/8/18

1/6/18

Metcon Curve Ball OPEN & PERFORMANCE For Time: 100 Double Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (30/20) 80 Double Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans (30/20) 60 Double Unders 30 Abmat Sit-ups 15 Med-ball Squat Cleans (30/20) 40 Double Unders 20 Abmat Sit-ups 10 Med-ball Squat Cleans (30/20) 20 Double Unders 10 Abmat Sit-ups 5 Med-ball Squat Cleans (30/20) – FITNESS 2x Single Unders (20/14) WELCOME FRIENDS! Continue reading 1/6/18

1/5/18

Metcon Stamina Builder OPEN 3 Rounds: Minutes 0-2 – 24 Alternating DB Snatches (50/35) Minutes 2-4 – 25 Wallballs (20/14) Minute 4-5 – 1:00 for Max Bar Muscle-Ups Minute 5-6 – Rest PERFORMANCE Chest to Bar Pull ups FITNESS (35/25) Pull ups Score is total Bar muscle ups/chest to bar/pull ups Accessory Three Sets of: Weighted sit ups x 15 Pallof Press x 12 DB Flies  x 10 Continue reading 1/5/18