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METCON (TIME): ROW/CLEAN & JERK

15
Feb

METCON (TIME): ROW/CLEAN & JERK

CrossFit Sona – CrossFit

Warm-up

basic warm up (No Measure)

50 ft bear crawl

50 ft inchworm w/spider lunge

10 squat therapy

10 scap push-ups

1 min ATS stretch

PVC pass-thrus

Weightlifting

Clean and Jerk (1 Rep Max)

* 15 min time cap

to establish a 1RM Clean & Jerk

Metcon

Metcon (Time)

* 10 Minute Time Cap.

Attempt RX if you can complete GRACE sub 3 minutes.

METCON (TIME)

20 Calorie Row

20 Clean & Jerk (165/110)

20 Calorie Row

[Scale 1]:

20 Calorie Row

20 Clean & Jerk (135/95)

20 Calorie Row

[Scale 2]:

20 Calorie Row

20 Clean & Jerk (95/65)

20 Calorie Row

[Scale 3:]

10 Calorie Row

10 Clean & Jerk (75/55)

10 Calorie Row

AFTER PARTY!

MAX Hanging L-Sit (Time)

* Complete within 10 Minutes

METCON (TIME)

4 Attempts at:

MAX Hanging L-Sit

* Rest 1-2 Minutes between attempts

Record your best time.

[Scale 1]:

4 Attempts at:

MAX Hang with Tucked Knees

[Scale 2]:

4 Attempts at:

MAX Hang (Full Hollow)

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