3 x 5's of ...
- squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
- powercleans (full or hang), deadlifts, benchpress
MetCon
Repeating workout 13.2 from this year's Crossfit Open. Y'all did it before on March 18.
Monday
KZ: 244, or 8 rounds +4 (55#, 18" step-ups)
LP: 188, or 6 rounds +8 (db press, 22# total, 55# DL, 19" box jumps!)
MaTo: 226, or 7 rounds +16 (db press, 44# total, 55# DL, 13" step-ups)
BH: 221, or 7 rounds +11 (44#, 4 green stackboxes on step-ups - 13"?)
SS: 255, or 8 rounds +15 (44#, 16" step-ups)
Tuesday
The athletes chose to make up their own metcon, which I'll call "Athlete's Choice" . . .
6 Rounds
5 man-makers
10 box jumps
KD: 6:15 - unweighted, strict-push-up man-makers, 17" box
KE: 6:25 - 12# db (each), strict-push-up man-makers, 19" box
MT: 5:46 - 12# db (each), strict-push-up man-makers, 24" box
RD: 5:00 - 15# db (each), strict-push-up man-makers, 24" box
- powercleans (full or hang), deadlifts, benchpress
MetCon
Repeating workout 13.2 from this year's Crossfit Open. Y'all did it before on March 18.
AMRAP in 10 minutes . . .
- 5
shoulder-to-overheads
- 10 deadlifts
- 15 boxjumps or
step-ups
Monday
KZ: 244, or 8 rounds +4 (55#, 18" step-ups)
LP: 188, or 6 rounds +8 (db press, 22# total, 55# DL, 19" box jumps!)
MaTo: 226, or 7 rounds +16 (db press, 44# total, 55# DL, 13" step-ups)
BH: 221, or 7 rounds +11 (44#, 4 green stackboxes on step-ups - 13"?)
SS: 255, or 8 rounds +15 (44#, 16" step-ups)
Tuesday
The athletes chose to make up their own metcon, which I'll call "Athlete's Choice" . . .
6 Rounds
5 man-makers
10 box jumps
KD: 6:15 - unweighted, strict-push-up man-makers, 17" box
KE: 6:25 - 12# db (each), strict-push-up man-makers, 19" box
MT: 5:46 - 12# db (each), strict-push-up man-makers, 24" box
RD: 5:00 - 15# db (each), strict-push-up man-makers, 24" box
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