MetconCrossFit Games Open 14.4
14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups
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StrengthEvery Minute (10:00) 5 Power Snatch - Use lightweight that can be cycled smoothly for 5 Touch and Go reps MetconFreedom (RX'd)
4 sets: 1:00 Max Push Press (45/35) 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps 1:00 Rest Independence 4 sets: 1:00 Max Push Press (35/25) 1:00 Max Abmat Sit Ups 1:00 Max Walking Lunge Steps 1:00 Rest Liberty 4 sets: 1:00 Max Dumbbell Push Press (10s/8s) 1:00 Max Abmat Sit Ups 1:00 Max Box Step ups (16’’) 1:00 Rest Target number of reps each set: 120+ reps (total) Minimum number of reps before scaling: 90 reps (total) Strength5 Bench Press x 5 sets @65% of Heavy Single (Week 1) MetconFreedom (RX'd)
75 Burpee Box Jump Overs (24”/20”) Every 2 minutes (including 0:00), perform 5 Front Squats (135/95) Independence 60 Burpee Box Jump Overs (20”/16”) Every 2 minutes (including 0:00), perform 5 Front Squats (95/65). Liberty 60 Up Downs + Box Step Ups (24”/20”) Every 2 minutes (including 0:00), perform 5 Dumbbell Front Squats (light). Target time: 10-12 minutes Time cap: 16 minutes |
AuthorCoach Erin |
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