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"Wise Men"

Metcon

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WEDNESDAY 2.24.21

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MC1: "Wise Men" (3 Rounds for reps)

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

Macho Man
3 Power Cleans
3 Front Squats
3 Push Jerks

Stimulus
- Conditioning Category: Grind
- Repeat from the start of the cycle, where we have the chance to improve our scores.
- Weight #1 - Moderate. A weight we could Power CJ for 15+ reps unbroken when fresh.
- Weight #2 - Moderately Heavy. A weight we could Power CJ for 10+ reps unbroken when fresh.
- Weight #3 - Heavy. A weight we could Power CJ for 5+ reps unbroken when fresh.
- This is a repeat from 11/25/2020.

MC2: Metcon (Weight)

On the 20:00... Clean and Jerk Complex
7:00 to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk

Stimulus
- Also a repeat from November 25.
- A note here is that a PR here comes second to the stimulus.
- We understand that in competition, heavy tests can come following met-cons.
- This is a repeat effort, but that point is the take-home message. We are in training, *seeking out the post met-con heavy lift*.
- Whether we PR or not, let's stay focused on why we are doing this.

EC: Metcon (No Measure)

EXTRA CREDIT:
Midline Recovery
5 Rounds, Not for Time:
9 Strict Toes to Bar
12 Pausing Hip Extensions (1s at top)
15/12 Calorie Bike Erg

Stimulus
- 80% intensity through this five rounder.
- Choose a strict toes to bar difficulty that allows us to complete the sets in no more than a single break per round.
- Pause for a single second at the top of the hip extension (when the body is fully parallel to the floor).

Whiteboard:

Wednesday, February 24, 2021