Public Whiteboard

Components

"One Too Many"

Metcon

Settings

Workout

FRIDAY 2.12.21

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MC1: "One Too Many" (Time)

On The 0:00...
For Time (12:00 Time Cap):
50 Double-Unders
10 Power Snatches 95 / 65 lb
21 Toes to Bar

50 Double-Unders
10 Power Snatches 95 / 65 lb
15 Chest To Bar Pull-Ups

50 Double-Unders
10 Power Snatches 95 / 65 lb
9 Bar Muscle-Ups

Stimulus
- Conditioning Category: Threshold
- Three triplets in one full "round", with the difference being the pull-up bar gymnastics.
- We'll progress from: TTB -> CTB -> Bar MU.
- The power snatch is intended to be light and fast. 21+ reps unbroken when fresh.
- Score: Time. If time capped, add one second for every missed rep (4 missed reps = 12:04)

Modifications
DOUBLE-UNDERS
- 75 Single Unders
- 50 Line Hops

POWER SNATCHES
- Alternating Single Dumbbell Power Snatches
- Power Cleans

TOES TO BAR
- 2 x AbMat Sit-Ups
- V-Ups
- Hanging Knee Raises
- Toes To As High As Possible

CHEST TO BAR PULL-UPS
- Chin Over Bar Pull-Ups
- Jumping Pull-Ups
- Ring Rows
- Burpees

BAR MUSCLE-UPS
- Chest To Bar Pull-Ups
- Jumping Bar Muscle-Ups
- Banded Bar Muscle-Ups
- Burpee Pull-Ups
- Ring Muscle-Ups
- Burpee Box Jumps To High Box

MC2: Metcon (Weight)

On the 12:00... Power Snatch
8:00 to Build to a Heavy Single

Stimulus
- Immediately at the conclusion of the previous AMRAP.
- Athletes have the full 8:00 to establish their heavy.
- This is an opportunity to practice the skill of going heavy post-conditioning, which is commonly seen in competition.
- Score: Heaviest Successful Lift

MC3: Metcon (No Measure)

Midline Conditioning
Not for Time:
27-21-15:
Assault Bike Calories
GHD Sit-Ups Or Weighted Sit-Ups

Stimulus
- This piece is not for time so that we are unafraid to bring our best effort to the parts before.
- Operating at 80% intensity here, let's sweat and move.

Whiteboard:

Friday, February 12, 2021