02/18/2019
CrossFit Deerfield Beach – CrossFit
Warm-up
Metcon
Metcon (AMRAP – Reps)
3 Rounds for Reps:
Power Cleans 105/155
30 Seconds On/30 Seconds Off
25 Seconds On/35 Seconds Off
20 Seconds On/40 Seconds Off
15 Seconds On/45 Seconds Off
10 Seconds On/50 Seconds Off
*15:00 running clock, no rest between rounds. Each interval is one minute long, broken up into different ratios of work to rest. Use a weight that allows you to hold onto the bar the entire work portion to perform unbroken reps. Score is total number of power cleans performed. Rest 5:00, perform core work metcon.*
Metcon (Time)
Core Work
5 Rounds for Time – 10:00 Cap:
10 Barbell Ab Roll-Outs 15/25 (each side)
20 Hollow Rocks
Rx = rolling bar all the way out until body is fully extended, no sagging or arching of back. Everyone must use Rx weight – scaling is reducing the range of motion of the movement. Do not use less than 15# plates.
