Blog Search

6/12/19

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (Weight)

EMOM x 16min.

Odd: 5 Hang Power Snatch (Climbing)

Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

Rest 3min.

EMOM x 16min.

Odd: 5 Hang Power Cleans (Climbing)

Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)

*So round 1 is 5 Hang Snatch + 15/12 Cal row. Round 2 is 5 Hang Snatch + 12 Pull-Ups. Round 3 is Hang Snatch + 15/12 Cal row. Round 4 is 5 Hang Snatch + 12 Pull-Ups… Same with Cleans.

RX PLUS OPTION!

15 Pull-Ups or 3-5 Muscle Ups
This is meant to be kind of a longer conditioning workout so don’t kill yourself on the weights. Climb a LITTLE, but preferrably you pick something that’s 70% effor and stick to it the whole time. Try to not sub out the row for anything else today. If there’s a lot of people, just stagger the pull-ups with the rowers.