Crossfit Garage – CrossFit
Metcon
Barbell AMRAP (AMRAP – Reps)
With a running clock for 16 minutes:
Deadlift (185/135)
Hang Power Clean (135/95)
Front Squat (85/65)
Push Press (65/45)
AMRAP for one minute, REST one minute
**These movements will be completed TWICE through. After Push Press, rest TWO minutes to give time to reload barbell for Deadlift. Rest 1 minute between all other sets
*Athletes change weight during the rest period
*Score is total reps for all movements combined
Bright Spot
Deadlift
Hang Power Clean
Front Squat
Push Press
Accessory Work
15 Bicycle Squats (heel elevated on 25# plate)
10 Toes-to-KB
30 Pendlay Rows
10 Toes-to-KB
15 Bicycle Squats
*OPTIONAL Accessory work for post-WOD, if time permits
* Athletes choose load for movements (coaches advise)
Intended Response
AMRAP for these barbell movements cues athletes to find a speed that is maintainable for one full minute. The pace should be quick, but with keeping proper technique and mechanics. Lay out plates in such a way to make your barbell loading/offloading clear and smooth to take advantage of additional rest time. Keep a whiteboard handy for writing down rep counts if you think you may forget!