1-24-2023 METCON (Time, Rx2, Rx3) 4 ROUNDS FOR TIME OF: - 400 Meter Run/500m Row - 24 Alternating Dumbbell Power Snatch - 3 Wall Walks Rx: 400m, 50/35, Wall Walks Rx2: 300m, 40/30, 1/2 Wall Walks Rx3: 200m, 30/25, Wall Walk Practice SCORE: Total Time GOAL: 15-20 Minutes NOTES: The key on the 400m runs will be to maintain a steady pace for all 4 Rounds. Warm up thoroughly and challenge yourself to keep each run in the 2:00-2:30 window. Customize your distance accordingly to accomplish this. Move steadily through the snatches and utilize a strong hip snap to send the weight overhead and finish with a strong lockout. Pay attention to how you switch the weight from hand to hand and push for unbroken rounds. For the wall walks, keep a solid core as you walk your feet up, pressing hard into the floor, and bring your body back down with control. This should take about 1:30 or less.
| 1st | 15:55 Rx | Mari Tue, Jan 24, 2023 | | 2nd | 27:15 Rx | Amberly Tue, Jan 24, 2023 | | 3rd | 16:57 Rx2 | Diane Tue, Jan 24, 2023 | | 1st | 14:43 Rx | Willy Tue, Jan 24, 2023 | | 2nd | 17:30 Rx | Jackson Tue, Jan 24, 2023 | | 3rd | 17:50 Rx | Thomas C Tue, Jan 24, 2023 |
| Willy | 14:43 Rx | | | Mari | 15:55 Rx | | | Jackson | 17:30 Rx | | | Thomas C | 17:50 Rx | | | Jacob M | 18:38 Rx | | | Amberly | 27:15 Rx | | | Diane | 16:57 Rx2 | | | Hannah Sm | 17:26 Rx2 | | | Noah | 17:36 Rx2 | | | Will | 19:00 Rx2 | | | Ian N | 19:05 Rx2 | | | Nicholas | 20:23 Rx2 | | | Katie E | 21:00 Rx2 | 500m row, 35#, 1/2 WW | | Cole E | 14:36 Rx3 | 40#, 400 m | | Patrick | 15:20 Rx3 | 35#, 500 m row | | Elizabeth | 15:55 Rx3 | 300m, 20#, Wall Walk Practice | | Diego | 17:00 Rx3 | | | Eliana | 17:20 Rx3 | 400 m | | Dustin | 17:40 Rx3 | 400m, 35#, Wall Walks | | Laura M | 18:53 Rx3 | 300 25#. Wall walks | | Susie | 18:58 Rx3 | 500m row, 20# | | Dana F | 19:58 Rx3 | | | Katlan | 16:54 | 20# dumbbell | | Camila | 19:34 | 20# | | Stephanie | 21:34 | 500m, 20#, WW practice |
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