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Metcon
Metcon
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Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Back to Back to Back Couplets! - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (1/5)
Workout
Back to Back to Back Couplets!
Warm-up
Coaches will lead some dynamic mobility as well as a barbell warm-up for the movements.
Metcon
A: Back to Back to Back Couplets (Time)
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
Men: 135 lb.
Women: 95 lb.
No rest in between these couplets. Keep moving.
Rx+
Men: 155 lb.
Women: 105 lb.
B: Metcon (Time)
Intermediate Option
For time:
3 rounds of:
10 chest-to-bar pull-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
10 chest-to-bar pull-ups
5 cleans
Men: 115 lb.
Women: 75 lb.
Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.
C: Metcon (Time)
Beginner Option
For time:
3 rounds of:
5 jumping pull-ups
5 snatches
Then, 3 rounds of:
10 deadlifts
15 squats
Then, 3 rounds of:
5 jumping pull-ups
5 cleans
Men: 75 lb.
Women: 55 lb.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 01, 2018
Male Clients
1
Douglas
Hansen
4:30 PM CrossFit
16:40
Female Clients
1
Jessica
Rodriquez
5:00 AM CrossFit
5:00
5 ring rows 5 power snatch 3 rounds
2
Rose
Withers
5:30 PM CrossFit
8:05
#45
3
Naomi
Kjer
5:30 PM CrossFit
12:02
jumping pu, 45# ps, dl, and pc
4
Lacy
McKinley
8:30 AM CrossFit
12:10
jumping pu's, ps & pc 35# barbell, rdl 35# barbell
5
Mackenzie
Simmons
4:30 PM CrossFit
14:50
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