BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Weight)

Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!?

EMOM x 4min.

Odd: 15/12 Cal Row

Even: 50 Double Unders

EMOM x 4min.

Odd: 3 Hang Power Cleans + 3 Push Press

Even: 18 Wall Balls

EMOM x 4min.

Odd: 15/12 Cal Row

Even: 50 Double Unders

EMOM x 4min.

Odd: 2 Hang Power Cleans + 4 Push Press

Even: 18 Wall Balls

EMOM x 4min.

Odd: 15/12 Cal Row

Even: 50 Double Unders

EMOM x 4min.

Odd: 1 Hang Power Clean + 5 Push Press

Even: 18 Wall Balls
No rest between sections above. Essentially, each section is 2 rounds and then you move to the next. This entire piece is 24min.

Score is the final push press weight.

Metcon (AMRAP – Reps)

at the 28min. Mark….

5 Rounds:

20sec. of Max HSPU’s

10sec. of Rest

20sec. of Max Ring Dips or Bench Dips

10sec. of Rest

20sec. of Max Push-Ups

10sec. of Rest
If you have ever done an old school workout called “JT” then you know who hard this is AND how sore you will be tomorrow! Seems so simple and it is… But man is it SPICY!

If you need to scale HSPU’s today you can choose one of these:

1) L-Sit DB Press

2) Lateral DB Raises since today is mostly shoulder intensive.

RX+ is for people who do ring dips today.