METCON 1/29/19
(Time, Rx+, Rx2, Rx3)
4 Rounds For Time:
KTE-6 reps
Powersnatch-12 reps (75#/55#)
Wallball-24 reps (20#/10'-14#/9')
Goal: Sub 11, CAP at 14 minutes.
Tip: During this metcon we are looking for large sets and minimal breaks between movements. Scale to allow this.
Purpose: This workout uses your whole body. It incorporates a core dominant exercise, a pull off the ground, a lower body pushing movement, and an upper body push. Compound, functional movements such as these yield great benefits for our fitness and transfer into everyday life. CrossFit founder Greg Glassman notes this in his article entitled ''Foundations''
''at CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions.
...
the compound or multi-joint movements are functional. Natural movement typically involves the movement of multiple joints for every activity. The importance of functional movements is primarily two-fold. First of all the functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response.''
Purple Rx+: 95#/65#, 30#/10'-20#/9'
Blue Rx: As written
Orange Rx2: Sub TTB or TTR, 75#/55#, 14#/9'-10#/8'
Yellow Rx3: Sub KTC, 45#/35#, 10#/8'-6#/8'
White MODWOD: Sub lying TTB, KB SDHP, air squat
| 1st | 9:26 Rx | Alyssa C Tue, Jan 29, 2019 | | 2nd | 11:26 Rx | Janelle Tue, Jan 29, 2019 | | 3rd | 12:42 Rx | Kirklin Tue, Jan 29, 2019 | | 1st | 7:39 Rx | Seth B Tue, Jan 29, 2019 | | 2nd | 8:34 Rx | Spencer Ch Tue, Jan 29, 2019 | | 3rd | 8:42 Rx | Wesly Tue, Jan 29, 2019 |
| Charles G | 9:56 Rx | | | Nick | DNF Rx | 3 rounds, +KTE and 6 snatch | | Laura E | 12:46 | w/ bar | | Vince | 11:02 Rx | | | Alyssa C | 9:26 Rx | | | Ian | 12:19 Rx | | | Saori | 13:13 Rx | | | Bill | 14:00 Rx | DNF - 5 Wall Balls short :( | | Heather Lo | 9:21 | sub TTB, 35lb KBlift, airsquat | | Rhea | DNF | 3 rds situps, 20lb KB lift, squat to box | | Luis Mu | 12:53 Rx | | | Julia Goldst | 8:56 | 12 v-ups, 12 KB snatch (26#), 24 KB thrusters (20#) | | Cherise | 7:36 | Lying TTB, DL @105, air squats | | Scott B | 14:00 DNF Rx | Minus 24 Wallballs | | Grant H | 10:39 Rx | | | Seth B | 7:39 Rx | Knee pain today Rx+ seemed like a bad idea but probs should have | | Derek N | 14:00 Rx | DNF 3rds + 12 snatch | | Jonathan A | 13:07 Rx2 | | | Spencer Ch | 8:34 Rx | | | Anisha | 13:23 Rx3 | 14 ball | | Sandra D | DNF Rx2 | | | JASON BEN | 10:24 Rx2 | KTC. 20# 10’ | | Pete | dnf Rx2 | Started with 20# ball, but should have just gone with the 14# ball | | Bj | DNF Rx2 | | | Eric M | 10:58 Rx | | | Brett L | 11:29 Rx | | | Jayne | DNF Rx2 | | | Wesly | 8:42 Rx | | | Kirklin | 12:42 Rx | | | Kai | 14:00 Rx | DNF Rd. 4 Puh Balls | | Deven D | 11:42 Rx | F that | | Nate D | 10:44 Rx | | | Janelle | 11:26 Rx | | | Todd N | 10:08 Rx | | | Brad Le | 10:58 Rx | | | Diana W | 13:28 Rx2 | | | Katheryn | 12:28 Rx2 | | | Hayleigh | 14:00 Rx2 | | | Rachel T | 13:30 Rx | |
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