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08232018

22
Aug

08232018

Crossfit Garage – CrossFit

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Metcon

Metcon (10 Rounds for reps)

10 x 1-minute rounds of:

25 Air Squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.

Metcon (10 Rounds for reps)

Intermediate Option

10 1-minute rounds of:

20 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 135 lb.

Women: 95 lb.

Beginner Option

10 1-minute rounds of:

10 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 95 lb.

Women: 65 lb.
Intermediate is Rx+

WOD Breakdown

Warm-up (No Measure)

Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

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