1-23-2023 METCON (Time, Rx2, Rx3) COMPLETE 3 SETS OF 3 ROUNDS EACH SET OF: - 20 Double Unders - 11 Barbell Front Squats - 7 Toes to Bar * REST 1 MINUTE BETWEEN SETS Rx: DU, 115/80, T2B Rx2: DU Practice, 95/65, Toes to Hips Rx3: Singles x2, 75/50, Weighted Sit-Ups SCORE: Slowest Set Time GOAL: 3:00-4:30 NOTES: Each ROUND should only take you 1:00-1:30, so that your sets stay within 3:00-4:30. That means if you choose to do double unders, they should be mostly unbroken. You might have time for 1-2 trips. Choose a weight for the squats that you can do unbroken for the first 2 rounds of each set. Then, you should only have to break once to knock those out. Keep your belly braced and squeeze your butt at the top of each squat. Toes to bar should be done in 1-3 sets. If you struggle with stamina on these, maybe break them up into 3-2-2 from the start and fight like crazy to maintain that strategy.
| 1st | 4:15 Rx2 | Jamie Mon, Jan 23, 2023 | | 2nd | 5:28 Rx2 | Carlie Mon, Jan 23, 2023 | | 3rd | 6:44 Rx2 | Camila Mon, Jan 23, 2023 | | 1st | 4:22 Rx | Jeremy Mon, Jan 23, 2023 | | 2nd | 4:35 Rx | Willy Mon, Jan 23, 2023 | | 3rd | 7:40 Rx | Jackson Mon, Jan 23, 2023 |
| Jeremy | 4:22 Rx | 2:53, 3:12, 4:22 | | Willy | 4:35 Rx | Underestimated the front squat 2:18, 3:04, 4:35 | | Jackson | 7:40 Rx | | | Michael E | 4:05 Rx2 | | | Cooper T | 4:10 Rx2 | | | Jamie | 4:15 Rx2 | | | Carlie | 5:28 Rx2 | | | John O | 6:23 Rx2 | | | Camila | 6:44 Rx2 | | | Harley | 6:58 Rx2 | | | Breanna | 7:24 Rx2 | | | Laura M | 8:30 Rx2 | 65# T2B | | Robbie | 3:23 Rx3 | 20 dubs/50#/v-ups | | Dale | 3:36 Rx3 | Toes | | Julia F | 3:38 Rx3 | 55#, T2H | | Jeanne | 3:42 Rx3 | | | Cecy | 3:44 Rx3 | T2H | | Ashleigh | 4:48 Rx3 | | | Dana F | 6:18 Rx3 | DU, 55#, T2H | | Hope | 7:00 Rx3 | | | Tyler V | 8:03 Rx3 | 65# | | Faith | 9:00 Rx3 | | | Patrick | 9:00 Rx3 | | | Jacob M | 2 rds + 1 set | RX | | Jemma | 2:43 | scaled | | Jada | 3:01 | 15# | | Elizabeth | 3:15 | 2xsingles,airsquat,GHD SITUPS | | Sarah Y | 3:45 | DUA/15/T2H | | Alice | 3:52 | Masters | | Trina | 4:00 | 2 rounds | | Matt W | 4:00 | scaled | | Susie | 4:16 | 20 singles/15#/w sit up | | Katie E | 4:20 | 2x singles, 80#, GHD | | Maddy | 4:27 | DUA/50/T2H | | Aniki | 4:30 | Masters | | Denise | 4:30 | Masters | | Justin T | 5:00 | 2 rounds Rx2 | | Mindy | 5:00 | 15#; 4 T2B | | Susan | 5:30 | Masters |
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