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Metcon

Powder Keg

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Workout

Powder Keg

A repeat workout from August 27th, 2018. As you can tell from the different weights for each barbell, base this workout off of the last bar. It should be difficult, and very challenging, but doable. If it's not, don't be afraid to scale it down. Besides that, who doesn't love some running? Heh???

Metcon

Fitness

F: Metcon (3 Rounds for reps)

AMRAP 5:
600 Meter Run
1 Round of "Cindy"
Max Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of "Cindy"
Max Clean and Jerks (115/85)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of "Cindy"
Max Clean and Jerks (135/95)

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Performance

P: Metcon (3 Rounds for reps)

AMRAP 5:
600 Meter Run
1 Round of "Cindy"
Max Clean and Jerks (115/85)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of "Cindy"
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of "Cindy"
Max Clean and Jerks (155/105)

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Open

Powder Keg (3 Rounds for reps)

5 Minute AMRAP
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

5 Minute AMRAP
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

5 Minute AMRAP
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

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Saturday, December 14, 2019

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