2/11/2015

10
Feb

2/11/2015

Find three heavy sets of 5 front squat which will help you warm up for the metcon. The metcon starts with 115/75 for the set of 20 cleans, but then increases in weight. You’ll be in charge of loading your own bar. If you cannot do 185/125# cleans, then scale accordingly to have 4 different weights where the ending weight is about 75% or less of your 1RM. These are all full cleans.

Strength

Front Squat 5, 5, 5

Conditioning

For time:
20-15-10-5
Clean*
Burpees over bar

*round of 20 – 115/75
round of 15 – 135/95
round of 10 – 155/105
round of 5 – 185/125

2 Responses

  1. admin

    Megs 125/16:37 120#
    Amanda 125/12:58 95#
    Ditty 105/18:06 65# for all
    Chris M 135×4/17:13
    Matt 175/15:19 115#
    Frank 215/16:06 145#
    Mike S 105/16:20 sc
    Juliet 75/16:37 sc
    Joe mod/12:30 mod
    Ron 245/13:10 Rx
    Vinny 245/12:49 Rx

  2. Vinny

    K 125 Pr / 15:34 95#
    Tanya 95 Pr / 13:42 45#
    Roni 110 14:08 95#
    Becca 95 / 15:00 cap 63#
    Mike D 25 Pr / 21:30 Rx
    KT 160 Pr / 12:57 Rx
    Rachael 110 Pr / 16:37 95#
    Molly 90 / 14:35 scale 85#
    Danille 105 Pr / 16:15 70#
    Trish 80 Pr / 16:14 60#
    Ryan 200×3 / did work
    Moog 165 Pr / 18:11 cap 105#
    Jesse 155 Pr / 15:00 cap 95#
    Nate 200 Pr / 19:20 135#
    Gabe 235 16:42 Rx
    Beaver 145 / did work
    P 285 / 15:42 Rx
    Deeks 225 / 15:11 155#
    WW 165 / 15:10 105#
    Dawn 105 / 14:25 75#
    Brian R / 165 / 14:59 115#
    Molly O 80 Pr / 12:46 65#
    Russ 165 Pr / 19:27 cap 115#
    Robin 105 Pr / 17:32 85#
    Heath 115 / 13:19 105#
    Johnny 205 / 19:12 165#