8
Apr

CrossFit North Reston – CrossFit

Metcon

Metcon (10 Rounds for weight)

Every 3:00 – 10 Rounds

Alternating each round :

Row x 14/12 OR Bike x 12/8 (EASY PACE)

into….

Squat Clean Practice

Round 1: x 5 (115/75)

Round 2: x 5 (115/75)

Round 3: x 4 (135/95)

Round 4: x 4 (135/95)

Round 5: x 3 (155/105)

Round 6: x 3 (155/105)

Round 7: x 3 (155/105)

Round 8: x 2 (175/115)

Round 9: x 2 (175/115)

Round 10: x 2 (175/115)
This is a REPEAT from 12/13/17 and 1/15/18. Please refer back to see if you were here that day and logged a score. Im hoping most people who are repeating this can slightly increase some of their jumps on the cleans. If this is the first time, still feel free to make it your own and select weights that work for you. You will be entering your weight for EACH round. Below are my instructions from the first time we did this

The row and bike should be a VERY easy pace. Both the row and bike should take about 1:00 each, which leaves 2 minutes remaining to execute your reps of clean and make any adjustments to the bar. Post your weight used in each round.

RX+

Row x 18/14 Bike x 15/10

155/105

175/115

195/125

215/135

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