Public Whiteboard

Components

Metcon

Grettel

Settings

Workout

Thursday, February 17th 2022

A. General
Run
3 minutes

B. Mobility
World's greatest Stretch
30 sec/Side

C. Activation
2 sets
5/5 RDL + Reach
https://youtu.be/zqSBvvURUBY
5 Push-up to downward dog
5 PVC dislocates

D. Metcon Prep
3 sets @ ascending
3 clean lift offs
3 hang clean pulls
3 tall cleans
3 push press
3 push jerk
3 Clean & jerks *practice cycling TNG*
then,
2 sets @ working weight
3 C&J + 3 Burpee over the bar

Strength

A: Metcon (2 Rounds for weight)

EMOM 8minutes
Odd: 3 Deadlift @60%
Even: 3 Bench Press @60%

Round 1 = DL weight, R2 = Bench Press weight

Score: Weight Across for each

Scaling options
Beginner & Intermediate
As written

Metcon

B: Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar

To learn more about Grettel click here

Kg: 60/40
Sore: Time
TC: 10 mins

Scaling options
Beginner
6-8 Rounds for Time
6 Clean-and-Jerks @ light
3 Burpees

Intermediate
10 Rounds for Time
3 Clean-and-Jerks @ 95/65 lbs
3 Burpee over the bar

Cool down

Cool down 3-4 minutes on bike or rower
+
Lower Body Flow