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Components

Metcon

Settings

WOD

WEDNESDAY 8.14.19

WU:

500M Row
Foam Roll
Hip Halo
Crossover Symmetry

1: Metcon (Weight)

On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

STIMULUS
This 3-movement complex is designed to be completed without dropping the bar
Rounds begin on the 0:00, 1:30, 3:00, 4:30, and 6:00
The weights prescribed here should be light enought that you can maintain excellent technique
Sets: 50% - 53% - 56% - 59% - 62% of 1RM Clean
For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

2: Metcon (Time)

For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

STIMULUS
This barbell conditioning piece uses your 1RM Clean to determine weights used
For example, if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255
Use one barbell and change weights after you finish the prescribed reps

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Under
30/24 Calorie Row
5 Power Cleans (165/115)
5 Hang Squat Cleans (165/115)
5 Squat Cleans (165/115)

SUBSTITUTIONS
Double Unders
Reduce Reps
1 Minute of Practice
90 Single Unders

Whiteboard:

Wednesday, August 14, 2019

Male Athletes