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09142018

13
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09142018

Crossfit Garage – CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP 10

5 power cleans 165/105

10 toes-to-bars

Rx+

205/135
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Toes-to-bar modifications:

Hanging knee raises

“almost” toes-to-bar

Rest 5 Minutes

Metcon (AMRAP – Reps)

AMRAP 15

21 GHD sit-ups

14 single-arm push jerks

Use a single, heavy dumbbell/kettlebell and alternate arms each rep.

Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Reference

Power Clean

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