27 Sep CrossFit
CrossFit Metric – CrossFit
A: Metcon (No Measure)
E4MOM for 16 mins (4 rounds):
A1: Half Kneeling One Arm DB Press, 8-10, 40X1 (Right Side)
A2: Half Kneeling One Arm DB Press, 8-10, 40X1 (Left Side)
A3: Strict Chin Ups, 3-9, 30X1 (Add weight if needed, Scale to Negatives or Ring Rows)
B: Metcon (3 Rounds for reps)
Tabata: Push Ups
rest 2 mins
Tabata: Pull Ups
rest 2 mins
Tabata: Cal Row
rest 2 mins
– Tabata is 8 rounds of 20 seconds on: 10 seconds off
– Score each Tabata separately
– Your Score for each Tabata is the LOWEST number of reps/cals performed in an interval within that Tabata. For example: If in the pull up Tabata you do:
Rnd 1: 10 reps
Rnd 2: 11 reps
Rnd 3: 8 reps
Rnd 4: 7 reps
Rnd 5: 7 reps
Rnd 6: 5 reps
Rnd 7: 6 reps
Rnd 8: 4 reps
In this example your score for the Tabata is 4. The person with the highest score wins but you need to PACE properly for a good score!!!
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