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6/25/19

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CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

0-5min.

100 Double Unders

20 Burpees

5-10min.

5 Push Jerks 135/95

10 Pull-ups

12-17min.

100 Double Unders

20 Burpees

17-22min.

5 Push Jerks 155/105

8 CTB Pull-ups

24-29min.

100 Double Unders

20 Burpees

29-34min.

5 Push Jerks 185/115

3 Muscle UPs
ALL AMRAPs

Little advanced today, but we haven’t done anything like this in a while! Notice that the oulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.

You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.

If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.

Notice you get a 2min. REST after each jerk + pull section to change your weights etc..