2-22-2023 METCON (Time) 3 ROUNDS OF: - 9 deadlifts - 7 hang power cleans - 5 shoulder to overhead - 9 deadlifts - 7 hang power cleans - 5 shoulder to overhead - 9 deadlifts - 7 hang power cleans - 5 shoulder to overhead - 1 MINUTE REST - 400m run - 1 MINUTE REST Rx: 115/75 Rx2: 95/65 Rx3: 75/55 SCORE: Slowest round time GOAL: <6:00 NOTES: Each set will be 3 rounds of 9-7-5, then rest, run 400 meters, and rest. Complete this sequence for a total of 3 sets. When choosing your weight, consider that the later sets will get more taxing as the fatigue sets in from completing 3 rounds every set, as well as the fatigue from running. The goal would be to hold close-to consistent times, with enough energy reserves to really push hard for the final set. For each set, one round of the 9-7-5 portion can be as fast as 45 seconds or 1:15 at the most. Customize your weights accordingly. If possible, try to hang on to the barbells for a complete round, then setting the bar down for a very quick break if necessary. On the run, focus on deep breathing as you keep an urgent pace for each set of distances. We're looking for consistency in holding 2:00-2:30 paces, so if necessary, customize your distance as needed here as well.
| 1st | 4:56 Rx | Kherri Wed, Feb 22, 2023 | | 2nd | 5:29 Rx | Katie E Wed, Feb 22, 2023 | | 3rd | 6:33 Rx | Alice Wed, Feb 22, 2023 | | 1st | 5:09 Rx | Jeremy Wed, Feb 22, 2023 | | 2nd | 6:05 Rx | Jacob M Wed, Feb 22, 2023 | | 3rd | 6:20 Rx | Jackson Wed, Feb 22, 2023 |
| Kherri | 4:56 Rx | | | Jeremy | 5:09 Rx | 4:46, 5:09, 5:02 | | Katie E | 5:29 Rx | 4:58, 5:23, 5:29 | | Jacob M | 6:05 Rx | Approx. | | Jackson | 6:20 Rx | | | Willy | 6:30 Rx | | | Alice | 6:33 Rx | Masters | | Susan | 7:24 Rx | Masters/35# | | Zach W | 7:34 Rx | | | Pam | 8:03 Rx | Masters | | Elizabeth | 5:07 | Alt moves 9glutebridge,7vups,5airsquatrun200x2 | | Patrick | 5:32 | 85# | | Jeanne | 5:46 | RX2 | | Dale | 5:46 | RX3. 5:16, 5:45, 5:16. Bike 800m | | Debra | 5:48 | Rx3 | | Carlie | 5:49 | 65, bike | | Cecy | 6:09 | RX2 | | Greg U | 6:10 | RX2 | | Laura M | 6:19 | RX2 | | Aniki | 6:30 | 20#/Masters | | Alison | 6:46 | RX3 | | Jamie | 7:00 | RX | | Susie | 7:19 | 45# | | Kelly S | 7:33 | Rx2 on 2/24 | | Diego | 7:37 | 55 | | Stephanie | 7:58 | 55, bike | | Cole E | 8:08 | RX2 | | Dana F | 8:17 | RX2 |
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