Saturday, March 9th

March 9, 2019

METCON:
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Cleans, 75 S2OH (75/55), 20 Burpees
60/40 Calorie Assault Bike, 60 Power Cleans, 60 S2OH (95/65), 20 Burpees
60/40 Calorie Assault Bike, 45 Power Cleans, 45 S2OH (115/80), 20 Burpees
60/40 Calorie Assault Bike, 30 Power Cleans, 30 S2OH (135/95), 20 Burpees
60/40 Calorie Assault Bike, 15 Power Cleans, 15 S2OH (155/105), 20 Burpees

 

**If we are using a rower today, complete 75/50 calories per round.

 

Stimulus wise, we are looking for:
1st Weight – Very light. 30+ repetitions unbroken when fresh is a possibility on both movements.
2nd Weight – Moderate. 21+ repetitions unbroken when fresh is a possibility on both movements.
3rd Weight – Moderate-Heavy. 15+ repetitions unbroken when fresh is a possibility on both movements.
4th Weight – Heavier, but very manageable. 9+ repetitions unbroken when fresh is a possibility on both movements.
5th Weight – Heavy. 6+ repetitions unbroken when fresh is a possibility on both movements.

Single bar, changing weights as we go.
 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload

Archive