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Metcon

"Everything in Modera ...

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Workout

SATURDAY 6.5.21

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren't able to make them.

1: Metcon (Weight)

Snatch Pulls
5 Sets:
1 Snatch Deadlift
2 Low-Hang Snatch Pulls
:5s Pause at Low-Hang (Shin Level)
1 Low-Hang Snatch Pull

Rest As Needed Between Sets.

Stimulus
- Sets are intended to be completed unbroken.
- Check out the video for a visual on the flow.
- Building on last week with the same percentages, but a larger range of motion (low-hang versus last week's hang).

All percentages based on 1RM Snatch:
Set 1 - 80%
Set 2 - 85%
Set 3+4+5 - 90%

2: Metcon (Weight)

Strict Press
4-2-4-2-4-2
Rest as needed between sets.

Stimulus
All percentages based on 5RM Strict Press:
4 Reps @ 83%
2 Reps @ 100%
4 Reps @ 83%
2 Reps @ 105%
4 Reps @ 83%
2 Reps @ 110%

Rest as needed between sets.

MC: "Everything in Moderation" (AMRAP - Rounds and Reps)

Teams of 2
AMRAP 20:
200m Run
14 Deadlifts 225 / 155 lb
14 Calorie Assault Bike

Partners will run together. One person working at a time for the deadlift and AAB portion.

Modifications
200M RUN
- 200m Row
- 400m Bike (Any)
- 150m Ski

14 CALORIE ASSAULT BIKE
20 Cal Row

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