CrossFit First Creek – CrossFit
Metcon
Metcon (Time)
*REPEAT METCON*
Refer back to 1/8/18
For time:
Buy-in: 50 Wallballs (20/14)
5 rounds
6 Chest to Bar Pull-ups
6 Power clean (115/75)
Cash-out: 50 Wallballs (20/14)
RX+
Buy-in:50 Wallballs (30/20)
5 Rounds
3 Bar Muscle-ups
6 Power Cleans (165/105)
Cash-out: 50 Wallballs (30/20)
Weightlifting
Back Squat (7×2 @90% of last week’s double)
Take your heavy double weight from last Monday and do all 7 sets at 90%. It’s about power and explosiveness here. Once you hit desired depth in the bottom of the squat, fire out of the bottom, in a controlled fashion, to full extension. Weight should be heavy but something you should be able to move efficiently.
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