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08072018

6
Aug

08072018

Crossfit Garage – CrossFit

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Metcon

Jump City (Time)

For Time:

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (115/80)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (115/80)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (115/80)

Rx+

135/95

“Jump City” is completed for time with no breaks between the three different rep schemes. Athletes will complete one round of 800/80/21 before moving directly into two rounds of 400/40/15 and finally three rounds of 200/20/9. As the workout progresses, the change in rep scheme allows athletes to maintain a higher intensity as they fatigue. This is similar to the thought process of a 21-15-9 rep scheme. The weight on the barbell should be a load that athletes are confident they can complete 21+ repetitions unbroken when fresh. With roughly 80 hang power cleans today, choosing the correct barbell weight will be important.
3:1 Singles to DU

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