A. EMOM 10
2 Power Cleans + 1 Jerk
M:
4 Sets;( 2 mins work, 1 min rest)
2 Min AMRAP
18/15 Cal Row
AMRAP Clean and Jerks 135/95 in the remaining time
Rest 1 min
Program Notes:
– We start the day off with a complex for strength. Complexes like this are great for
time under tension, technique and coordination. Great anaerobic training
The Metcon is a barbell cycling interval piece training our power battery(our ability to move hard and fast over time) and barbell cycling capacity.
Metcon intention:
Sprint intensity is what we are after here. That being said we want to be fluid and efficient with the barbell and we should be aiiming to turn the barbell
“into a piece of “”cardo equipment”” week to week. This is not about strength. It is about speed and endurance. Part A is for strength. CrossFit turns barbells into “
cardio. Intense cardio at that and so we need to use the right amount of weight that we can move quickly with good technique. If you are not hitting more
than 10-reps a round you might be too heavy or your rowing might need to speed up or both.
Scaling the Metcon:
Rx+ 155,105
Intermediate 115/75
Scaled 95/65
Beginner appropriate weight for them to complete with quality form, consider dumbbells or a clean progressive move ie. hang power clean
ask your coach for what is best