1/16/2015

15
Jan

1/16/2015

Take about 15 minutes to find a max box jump height. Add plates for incremental increases. A running start is acceptable, but both feet must leave the ground at the same time.

The beginning and end of the metcon include 100 double unders each. In between those, you will do a couplet involving power snatches and KB swings. To scale the double unders, you can cut the number down or give yourself a time cap for each set (e.g. 3 minutes of attempts) Power snatch weight should be light enough to ensure proper lockout on reps (no press outs)

Test

Max height box jump

Conditioning

For time:
100 double unders
immediately into
21-15-9
Power snatches, 95/65#
KB swings, 55/35#
immediately into
100 double unders

3 Responses

  1. Coach KT

    6 AM
    Anthony – 42.5″ / 12:53sc
    Rachel – 36″ / 11:45sc
    Becca – 26″ / 17:04sc
    Nate – 42.5″ / 15:58sc
    Julia – 29.5″ / 16:03sc
    K – 41″ / 15:09sc
    Tanya – 22″ / 14:22sc

    Thanks for checking us out, Anthony and Rachel – hope to see you again!
    Julia – we will miss you, good luck in DC!

  2. Aileen

    John D 42″ / 12:56 sc du
    Mike D 48″ / 14:10 sc du
    Nick 48″ / 15:10 rx
    Grant 42″ / 8:51 rx
    Gabe 45″ / 13:05 rx
    Sizzle 53.5″ / 16:22 35# kb
    Molly x / 11:39 sc du 55#
    Ditty 30″ / 14:35 sc du 55#
    Danielle 38″ / 13:58 sc du 55#
    Plentus 52″ / 13:32 rx

  3. Vin

    Rachael 36″ / 18:20 55#
    Ryan 46.5″/ 22:23 95#
    Moog 54.5″ / 18:35 75# scale
    Trish 24″ / 15:05 35# scale
    Robin 26″ / 14:02 scale 55#
    Gerry 45.5 / 12:30 scale 65 #
    Jesse 46.5 / 13:17 scale 65#
    Britt 28.5 / 2L Row 8:27
    Megs 24 / 11:18 Rx
    Eric 48″ / 12:58 85#
    Frank 44″ / 15:00 75#
    Matt 45″ / 16:58 65#
    Ben 48″ / 12:58 75#
    Aileen 25″ / 12:24 55#
    Molly O 29″ / 12:37 35# scale
    Heath 23″ / 13:12 50 DU
    Court 26″ / 12:00 45# scale
    Paven x / 13:25 75# scale