METCON 4/19/19
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Run-400 m
Hang Powersnatch-21 reps (75#/55#)
Thruster-12 reps (75#/55#)
Goal: Sub 12, CAP at 15 minutes.
Tip: The run is a large chunk of the workout, make sure to attack it with a fast pace. The weight you choose should ideally allow you to do your barbell movements in two sets or less.
Purpose: This workout pairs a cardio intensive item with two barbell movements, one being a pull, the other being a push. The weight on the bar is light, enabling you to have high power output. The complementary nature of these movements allows you to keep intensity high!
Purple Rx+: 95#/65#
Blue Rx: As written
Orange Rx2: 65#/45#
Yellow Rx3: 45#/35#, sub 300 m run,
White MODWOD: Sub 200 m Run, SA DB Snatch, SA DB Thruster (6 per side)
| 1st | 11:44 Rx+ | Alyssa C Fri, Apr 19, 2019 | | 2nd | 13:03 Rx3 | Jessie Fri, Apr 19, 2019 | | 3rd | 12:08 | Cherise Fri, Apr 19, 2019 | | 1st | 14:36 Rx+ | Todd N Fri, Apr 19, 2019 | | 2nd | 10:38 Rx | Wesly Fri, Apr 19, 2019 | | 3rd | 11:58 Rx | Charles G Fri, Apr 19, 2019 |
| Charles G | 11:58 Rx | | | Vince | 14:00 Rx | | | Alyssa C | 11:44 Rx+ | | | Derek N | 13:43 Rx | | | Julia Goldst | 14:21 | 400 m run, 21 row calories, 12 SA DB Thrusters (35#) | | Jessie | 13:03 Rx3 | | | Ryan Pow | 13:26 Rx | | | Cherise | 12:08 | bike .5 mi, SA DB snatch 35/20, SA DB thruster 20 | | Seth D | 14.37 Rx2 | mod 300 m run, single arm db thurster | | Boots | 12:52 Rx | | | Bill | 15:00 Rx2 | DNF missed last 12 thrusters | | Joshua T | 11:25 Rx2 | | | Ian | DNF | 4 snatches and 12 thrusters, how did everyone finish! Hardcore! | | Kolton | 12:52 Rx | | | Wesly | 10:38 Rx | | | Todd N | 14:36 Rx+ | | | John L | DNF Rx | Subbed 135# deadlift and front squat because of left shoulder. |
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