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Metcon

"A Thousand Words"

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SATURDAY 5.1.21

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1: Metcon (Weight)

Box Squat
On the Minute x 10:
2 Box Squats

Stimulus
- All sets at 60% of 5RM Back Squat (up 5% from last week).
- This will be a back squat to a box.
- Set the box height at parallel.
- Input the weight you used across as your score.

2: Metcon (Weight)

Walking Lunge
Athlete's Choice (Choose One):
A) Same distance as last week. Increase weight.
B) Same weight as last week, extend distance.

A) On the 3:00 x 3 Sets:
50' Double Dumbbell Walking Lunge

B) On the 3:00 x 3 Sets:
75' Double Dumbbell Walking Lunge

Stimulus
- Dumbbells must be in proper rack position (hands on handles).
- Aim to build in weight over the 3 course of the 3 sets.
- These should get pretty heavy but remember that form trumps load.

MC: "A Thousand Words" (Time)

Teams of 2

For Time (30 Min Time Cap):
1600 M Row
50 Pull-Ups
20 Rounds of "Macho Man"
Barbell - 155 / 105 lb

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

One person working at a time. Partition reps anyway you see fit.

Want to see some of these movements in action? Check out our .