Crossfit Garage – CrossFit
Metcon
1000m Row (Time)
Max Effort 1000m Row
Time Trial – max effort
Metcon
Metcon (5 Rounds for reps)
Five – 2:00 Rounds of:
60 Double-Unders
Max reps of Hang Power Cleans
*Rest 1 minute between rounds
*Score HPC reps only
*Post load used to comments
*Total time on clock: 14 minutes
SU 2:1 (scaled)
Bright Spot
Double-Unders
Hang Power Clean
Intended Response
The load on the HPC is not designated and can vary based on what the coach and/or athlete desires for the day. If the goal is to have a high-rep, fast-paced workout, consider utilizing a light load. If looking to keep overall volume lower and work more on strength elements, use a moderately heavy load.
Since the score comes from barbell reps, this workout ideally is not one to use to work on double-unders. Modify the DU if 60 reps will take longer than 75 seconds to complete or the overall volume is too demanding. Athletes can reduce the reps, practice DU for 60-75 seconds, or perform 120 SU each round.