Metcon
Metcon (Weight)
1-rep-max* complex of:
Deadlift / hang clean / hang clean and jerk
Deadlift / hang clean / hang clean and jerk
(10min)
Metcon (Time)
For time:
30 synchronized toes-to-bars
40 synchronized single-arm dumbbell snatches
50 synchronized dumbbell box step-overs
40 synchronized single-arm dumbbell snatches
30 synchronized toes-to-bars
Men use 50-lb. dumbbells, 24-in. box
Women use 35-lb. dumbbells, 20-in. box
30 synchronized toes-to-bars
40 synchronized single-arm dumbbell snatches
50 synchronized dumbbell box step-overs
40 synchronized single-arm dumbbell snatches
30 synchronized toes-to-bars
Men use 50-lb. dumbbells, 24-in. box
Women use 35-lb. dumbbells, 20-in. box
(15min)
Scaled
For time:
30 synchronized hanging knee-raises
40 synchronized single-arm dumbbell snatches
50 synchronized dumbbell box step-overs
40 synchronized single-arm dumbbell snatches
30 synchronized hanging knee-raises
Men use 35-lb. dumbbells, 20-in. box
Women use 20-lb. dumbbells, 20-in. box
Scaled
For time:
30 synchronized hanging knee-raises
40 synchronized single-arm dumbbell snatches
50 synchronized dumbbell box step-overs
40 synchronized single-arm dumbbell snatches
30 synchronized hanging knee-raises
Men use 35-lb. dumbbells, 20-in. box
Women use 20-lb. dumbbells, 20-in. box
GYM1010 
Leave a comment