03032020

2
Mar

03032020

Crossfit Garage – CrossFit

View Public Whiteboard

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!