Month: December 2019

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Metcon

Metcon (2 Rounds for reps)

12 min AMRAP:

3 Snatch Grip Deadlifts

2 Power Snatches

1 OH Squat

400m Run

-rest 1 Min-

12 min AMRAP:

3 Deadlifts

2 Power Cleans

1 Jerk

400m Run
Intent:

Both AMRAPs should be ~80-85% of power snatch & power clean. Use the carbs you’ve consumed to lift a heavier percentage.

Finisher

Metcon (AMRAP – Rounds)

Ab Complex 3 min AMRAP:

2 Weighted Sit Ups + 1 Atomic Sit Up

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Metcon

12 Days of Christmas (Time)

1 SDLHP 95/65

2 Thrusters

3 Power Cleans

4 Pistols

5 Power Snatches

6 Pull Ups

7 T2B

8 KB Swings 50/35

9 OH Squats

10 Double Unders

11 Burpees

12 OH Lunges
Like the song “12 Days of Christmas”, complete the exercises in ascending order. Adding an exercise each round.

Example:

On the first day of Christmas my coach gave to me, 1 SDLHP. On the 2nd day of Christmas my coach gave to me, 2 Thrusters and 1 SDLHP. On the 3rd day of Christmas my coach gave to me, 3 Power Cleans, 2 Thrusters, and 1 SDLHP.

Continue this until you reach 12 OH Lunges and end with 1 SDLHP.

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Weightlifting

Metcon (Weight)

Clean Complex:

1 Power Clean + 3 Front Squats + 1 Push Jerk

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squats

10-20-30-40-50-60-70-80-90-100

Double Unders
Intent: Pick a weight that will allow you to move through the front squats quickly.

time cap: 17 min