Monday
BLK LBL Fitness Club – CrossFit®
Metcon
Metcon (AMRAP – Rounds)
EMOM x 10min.
Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
immediately into;
EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal Row (Every other round do 15 Toes-To-Bar)
20min. Straight EMOM here. The first 10min. you are building up to a 70-80% effort 5 rep thruster from the ground. The next 10min. is a 5 rep back squat out of the rack at the same percentage.
Every other round you switch between rowing and toes to bar, to keep it fun 🙂
Put your weights in the sections below and put your score as 20 rounds if you finished all sections here
Thruster (5X5)
Back Squat (5X5)
Metcon (Time)
At the 25min. mark;
For Time:
10 DB Snatch (right)
10 DB Snatch (left)
10 DB Goblet Squats
9 DB Snatch (right)
9 DB Snatch (left)
9 DB Goblet Squats
… 8,8,8…7,7,7… All the way to 1,1,1…
RX 50/35lb.
RX+ 70/50lb.