CrossFit One World – CrossFit: Fire Breathers
Metcon
Metcon (AMRAP – Reps)
NorCal Masters 2015 Workout 3 (Row Version)
Row 2000 Meters
Rest 1:00 minute
Then:
AMRAP 2 minutes
Back Squat.
Score is Back Squat Reps
(95 lbs/135 lbs)
Metcon (No Measure)
NorCal Masters 2016 Workout 1:
Part One:
3RM Hang Squat Clean in 4 minutes.
*As many attempts as you want.
*The hang must start with the bar ABOVE THE KNEE.
Part Two:
At minute 4, The athlete will set up his/her barbell for power cleans.
Starting at minute 5 do the following: Min 5: 5 reps Power Clean
Min 6: 7 reps Power clean
Min 7: 9 reps Power clean
Min 8: 11 reps Power clean
Min 9: 13 reps Power clean…
Until failure to achieve reps at a given minute.
(105 lbs/155 lbs)
Metcon (Time)
3 Rounds For Time:
400 Meter Run
20 Chest to Bar Pull-Ups
10 Power Snatches
(65 lbs/95 lbs)