METCON 2-25-20
(Reps, Rx+, Rx2, Rx3)
20 min AMRAP:
Shuttle Run-160 m (20 m increments)*
Alternating DB Snatch-8 reps
Bar Muscle Up-4 reps
Powerclean-2 reps
*Count as 8 reps, 20 m=1 rep, athletes are NOT required to touch the ground today. 22 reps per round.
Goal: 8+ Rounds
Tip: Keep a steady pace on the run and shake out grip as you go. Keep a steady pace on the DB snatches. Attack the bar muscle ups in sets that avoid failing reps! The clean weight should be heavy today! Scale accordingly and go in between levels if needed.
Purpose: This workout rewards the well rounded athlete that excels in areas of weightlifting, gymnastics, and aerobic capacity!
Brown Rx+: 70#/50#, 225#/155#
Purple Rx: 70#/50#, 185#/125#
Blue Rx2: 50#/35#, 135#/95#, sub either:
2 Bar Muscle Ups
4 Strict Pull Ups
4 Jumping Bar Muscle Ups
Orange Rx3: 35#/20#, 95#/65#, sub 4 band assisted strict pull ups
Yellow MODWOD: 20#/12#, 45#/35# or sub deadlift, 8 ring rows
| 1st | 133 Rx+ | Janelle Tue, Feb 25, 2020 | | 2nd | 136 Rx2 | Hailey D Tue, Feb 25, 2020 | | 3rd | 110 reps Rx2 | Mindy Tue, Feb 25, 2020 | | 1st | 110 Rx+ | Derek M Tue, Feb 25, 2020 | | 2nd | 182 Rx | Conor T Tue, Feb 25, 2020 | | 3rd | 144 Rx | Deven D Tue, Feb 25, 2020 |
| Kirklin | 154 | 125lb clean, jumping bar MU | | Derek M | 110 Rx+ | | | Kaitlin | 117 Rx3 | purple band on band assisted | | Jonny | 122 Rx3 | | | Mindy | 110 reps Rx2 | | | DeeAnn | 140 Rx3 | | | David R | 136 Rx | | | Jacob B | 270 Rx2 | need more weight on bar | | Steven P | 148 Rx2 | | | Janelle | 133 Rx+ | 6rds+1 | | Rachel T | 127 | 35# DB / Band BMU 2 / 125 PC / | | Bridger L | 142 Rx | | | Hailey D | 136 Rx2 | (sub jumping bar mu) | | Conor T | 182 Rx | 8 rds +6 reps | | Deven D | 144 Rx | | | Janalyn | 156 Rx3 | 25# DB, 85# PC, purple band. | | Bj | 134 Rx3 | 165#pc,50#dbs, purple band |
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