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01-22-2020

South Slope CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

“Hell on Wheels II”

With Partner, Any Division of Work

4 Rounds Of:

6 Minutes (24 Minutes Total)

Buy In: 1.5 (1.2) Mile Assault Bike

Time Remaining: AMRAP Squat Cleans

**Weight increases every 20 reps.

RX Weights:

95/65

115/85

135/95

155/105

185/125

205/145

To modify, start @ 40% of 1RM clean, adding 5-10# every 20 reps.

Post-WOD Mobility

1:30 each side, :10s transition

2 Sets each Side

–> Hurdlers Stretch

Rd 1: Upright with lean forward

Rd 2: Lying back

–> Seated Barbell Quad Rollout

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal Order of Assignments:

1: Three Position Power Clean

2: Class

3: Partner Conditioning

Weightlifting

Every 2:00 x 6 Rounds

–Three Position Power Clean

–Floor

–Hang Below Knee

–Hang Above Knee

Goal = 60% Minimum, 70% Maximum

Clean Complex (6 x 1+1+1)

Record weight used for sets of Clean Complex. Note in comments if weights increased over the course of the sets.

CONDITIONING

Metcon (Time)

10 Rounds for Time

With Partner, Alternating Movements

12 KBS 70/53

12 Pistol Squats

12 GHD Sit Ups

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