METCON 1/11/19
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Thruster-15 reps (95#/65#)
TTB-15 reps
Double Unders-30 reps
Goal: Sub 8, CAP at 12 minutes.
Tip: 15 reps is a number we often want, but don't necessarily need to break up. If you have the capacity, shoot for large sets today. If there is a movement you particularly struggle with consider strategically breaking it up to minimize rest time. This is meant to be a very fast paced workout!!
Purpose: This workout combines a weightlifting, gymnastics, and a more cardio based movement. From the article entitled ''What is Fitness'' by Founder Greg Glassman we know this is a hallmark of CrossFit and its effectiveness:
''Our fitness, being “CrossFit”, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter or ''sprintathlete.'' Develop the capacity of a novice 800-meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world-class runner, gymnast, or weightlifter.''
...
''So then, what are we to do? Work on becoming a better weightlifter, stronger-better gymnast, and faster rower, runner, swimmer, cyclist is the answer. There are an infinite number of regimens that will deliver the goods.''
Rx+: Click this if you finish sub 6.
Rx: As written
Rx2: 75#/55#, sub KTC, sub lateral hops
Rx3: 45#/35# or single DB, lying TTB, singles or plate taps
| 1st | 8:10 Rx | Alyssa C Fri, Jan 11, 2019 | | 2nd | 8:27 Rx | Alyssa D Fri, Jan 11, 2019 | | 3rd | 8:37 Rx | Janelle Fri, Jan 11, 2019 | | 1st | 5:46 Rx+ | Seth B Fri, Jan 11, 2019 | | 2nd | 6:27 Rx | Eric M Fri, Jan 11, 2019 | | 3rd | 6:32 Rx | eli r Fri, Jan 11, 2019 |
| Kai | 8:10 Rx2 | | | Cammon | 9:15 Rx2 | | | Eric F | 7:57 Rx | | | Janelle | 8:37 Rx | | | Julia Goldst | 8:03 | Single arm DB thruster (35#), 30 v-ups, 10 cal bike | | Vince | 8:20 Rx2 | 75#, TTB & DU | | Ian | DNF Rx | -30DU | | Alyssa C | 8:10 Rx | | | Seth B | 5:46 Rx+ | | | Spencer Ch | 8:39 Rx | | | eli r | 6:32 Rx | | | Heather Lo | 8:54 | 24lb thrust, situp, singles | | Rhea | 7:30 | 16lb thrust, situps, jump jacks | | Gavin L | 10:35 Rx2 | | | Sandra D | DNF Rx2 | | | Katheryn | 11:11 Rx2 | | | JASON BEN | 8:24 Rx2 | | | Lacey | 7:52 Rx2 | DID RX FOR THRUSTER WEIGHT | | Wesly | 7:06 Rx | | | Eric M | 6:27 Rx | | | Brett L | 7:36 Rx2 | Push press, ktc, singles | | Alyssa D | 8:27 Rx | | | Brian S | 9:42 Rx2 | | | Rachel T | 9:31 Rx | Yep still stink at DU | | Bj | 11:42 Rx2 | |
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