Crossfit Garage – CrossFit
Metcon
Saved by the Barbell (3 Rounds for reps)
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Bright Spot
1 min of Burpee (max)
your max number of burpees completed in 1 min
Wallball Shots (AMRAP – Reps)
Rx = 20# for men/14# for women
Rx+ = 30# for men/20# for women OR 20# to 11′ target for men/14# to 10′ target for women
score your largest set
Deadlift
Hang Power Clean
Why?
Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body. The nervous system must also adjust to the new fiber activation in the muscles. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building endurance.