3-21-2023 METCON (Rounds, Rx2, Rx3) 3 SETS OF 5:00 AMRAPS OF: - 5 pull-ups - 7 deadlifts - 9 box jumps * Rest 1:00 between each 5:00 set Rx: Pull-ups, 185/135, 24/20 Rx2: Banded/Jumping pull-ups, 155/105, 24/20 (step ups are allowed) Rx3: Ring rows, 135/95, 20/16 SCORE: Total rounds + reps GOAL: >9 rounds NOTES: For this workout we have 3 blocks of 5:00 AMRAPs, this equals to 15:00 of total WORKING TIME. Thatâs not a super short workout, so thinking about pack up front would be wise. The 5 pull-ups should be able to be done easily unbroken in your first AMRAP and then most of the second. Moving in to the 3rd AMRAP you will need to think about breaking them up strategically or resting just that little bit longer before hoping back on the bar. These should take <:30. Same goes here for the deadlifts. These should be unbroken, it that as is gonna get HEAVY. Be prepared for your grip to get taxed and think about breaking these earlier than you would suppose, perhaps in the second AMRAP. Reps of 4-3 or even 3-2-2 may be good if really taxed. Just quick resets and keep moving. These should take <1:00. Box jumps are gonna feel toasty. The legs will be heavy from the deadlifts, so youâll need to prepare mentally for that. Aim for a steady consistent pace, unless youâre a ninja, then you can push these a little harder. These should take <:45.
| 1st | 13+5 Rx | Mari Tue, Mar 21, 2023 | | 2nd | 12+6 Rx | Nicole Ha Tue, Mar 21, 2023 | | 3rd | 10 + 18 Rx | Kherri Tue, Mar 21, 2023 | | 1st | 14 + 2 Rx | Vince Tue, Mar 21, 2023 | | 2nd | 13 + 10 Rx | Willy Tue, Mar 21, 2023 | | 3rd | 12+7 Rx | Jeremy Tue, Mar 21, 2023 |
| Vince | 14 + 2 Rx | | | Willy | 13 + 10 Rx | | | Mari | 13+5 Rx | | | Jeremy | 12+7 Rx | | | Nicole Ha | 12+6 Rx | | | Kherri | 10 + 18 Rx | | | Olivia M | 10 + 14 Rx | | | Jackson | 10+13 Rx | 30â box | | Patrick | 9 + 1 Rx | | | Jacob M | 9 Rx | | | Laura M | 8+10 Rx | | | Katie E | 12 Rx2 | 135# | | Ashleigh | 11 + 10 Rx2 | banded pull-ups | | Cecy | 11+2 Rx2 | #115 | | Julia F | 11 Rx2 | Wtd. lunges for Deadlift | | Cooper T | 10+12 Rx2 | | | Kelly S | 9 + 15 Rx2 | | | Dustin | 9 Rx2 | | | Dana F | 9 Rx2 | 135#, step ups | | Bob C | 8+12 Rx2 | | | Susie | 7 + 7 Rx2 | | | Eliana | 11 + 6 Rx3 | Ring Rows, Step ups, 135# | | Diane | 9+5 Rx3 | | | Ian N | 9+1 Rx3 | | | Breanna | 9 Rx3 | 105#, step ups, banded | | Hannah Sc | 8+20 Rx3 | #70 | | Tom | :) Rx2 | |
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