METCON 1/4/19
(Time, Rx+, Rx2, Rx3)
15-12-9
Powersnatch (115#/75#)
Bar Facing Burpee
HSPU or Ring Dip
Goal: Sub 9 CAP at 14 minutes
Tip: Break your HSPU's/ring dips into small sets to avoid going to failure. Consider pacing your burpees a little slower to save your arms for these movements. Try touch n go reps on the powersnatch.
Purpose: Each movement in this workout increases our functionality in different ways! The snatch allows us to move an external object from the ground to overhead such as when we play with a young child. The burpee helps us safely get up off the ground. And the ring dip or HSPU enables us to use our upper body strength to push our own body weight. This is useful for activities like getting out of the pool, or climbing up and over a ledge while rock climbing. The hard work you put in allows life outside the gym to be easier and more enjoyable.
Rx+: 145#/100#
Rx: As written
Rx2: 95#/65#, sub two ab mats or band assisted dips (ring or matador)
Rx3: Scale weight as needed and implement a DB version if necessary. Sub regular burpee. Sub Strict Press or Incline Push Up.
| 1st | 13:00 DNF Rx | Saori Fri, Jan 4, 2019 | | 2nd | 11:59 Rx2 | Alyssa D Fri, Jan 4, 2019 | | 3rd | 9:59 | Julia Goldst Fri, Jan 4, 2019 | | 1st | 9:54 Rx+ | Seth B Fri, Jan 4, 2019 | | 2nd | 9:42 Rx | Wesly Fri, Jan 4, 2019 | | 3rd | 13:03 Rx | Boots Fri, Jan 4, 2019 |
| Boots | 13:03 Rx | | | Julia Goldst | 9:59 | SA DB snatch (35#), bike cals, SA DB strict press (35#) | | Vince | 11:11 | #85, bar facing burpees, HSPU with 2 ab mats | | Spencer Ch | 11:50 Rx2 | HSPU to 1 Abmat | | Ian | 11:53 Rx2 | 10 reps at rx | | Alyssa C | DNF Rx | 4 HSPU on last round | | Ryan Pow | DNF Rx | 7 burpees on last rd | | Shane | 13:58 Rx2 | | | Cherise | 13:53 | 65#, step-back burpees, purple band ring dips | | Wesly | 9:42 Rx | | | Diana W | 13:34 | 55#, 20# push press, reg burpee | | Katheryn | 11:32 | strict db press 20#, BarF, incline p-u | | Bill | 11:38 Rx2 | blk band matador | | Seth B | 9:54 Rx+ | | | Jonathan A | 13:31 Rx2 | | | Alyssa D | 11:59 Rx2 | Snatch, burpees RX, sub 2 ab mats | | Saori | 13:00 DNF Rx | finished BFB of the last round. My pec was dead |
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