04-05-2023 METCON (Time, Rx+, Rx2, Rx3) EVERY 3 MINUTES COMPLETE: - 50 double unders - 10 power cleans - Max Reps bar facing burpees * Continue this 3 minute cycle until you have completed 60 burpees! Rx+: Dubs, 135/85, BFB Rx: Dubs, 115/70, BFB Rx2: Dub practice/Singles, 95/55, Burpees Rx3: Singles/Plate Hops, 75/40, Up-Downs SCORE: Total time to complete GOAL: Less than 18 minutes NOTES: In order to hit the goal, you'll need to perform 10-16 burpees in each 3-minute window. For that reason, make sure you have at least a minute - if not longer - to work toward them each round. If you need to customize the jump rope and/or power cleans to move a little quicker through those movements, go for it! The dubs shouldn't take longer than 45 seconds. If you're struggling to accomplish the jump rope in that time domain, modify to something where you can reach that goal. Choose a weight for the power cleans that allows you to perform 10 reps in 2-3 sets. Breaking them up into 6-4 or 4-3-3 from the start might be a good strategy! Find a steady, consistent rhythm for the burpees, something that never forces you to take a long break. Keep moving and have fun!
| 1st | 20:34 Rx+ | Kherri Wed, Apr 5, 2023 | | 2nd | 8:10 Rx | Mari Wed, Apr 5, 2023 | | 3rd | 20:45 Rx | Lindsey C Wed, Apr 5, 2023 | | 1st | 5:39 Rx+ | Willy Wed, Apr 5, 2023 | | 2nd | 8:46 Rx+ | Jeremy Wed, Apr 5, 2023 | | 3rd | 14:43 Rx+ | Jackson Wed, Apr 5, 2023 |
| Willy | 5:39 Rx+ | | | Jeremy | 8:46 Rx+ | | | Jackson | 14:43 Rx+ | | | Caleb Nu | 14:45 Rx+ | | | Kherri | 20:34 Rx+ | This hurt my feelings | | Mari | 8:10 Rx | | | Matias | 13:44 Rx | | | Justin T | 14:04 Rx | | | Lindsey C | 20:45 Rx | Lots of home distractions and I needed more rest sometimes but it’s my first Rx with DU!! | | Dale | 8:36 Rx2 | | | Jamie | 8:42 Rx2 | | | Cecy | 10:54 Rx2 | | | Ashleigh | 10:58 Rx2 | singles, BFB | | Jeanne | 11:20 Rx2 | | | Katie E | 11:29 Rx2 | 85#, BFB, singles | | Alison | 11:30 Rx2 | | | Kelly S | 11:41 Rx2 | Singles, BFB | | Jada | 11:49 Rx2 | | | Carlie | 11:50 Rx2 | | | Jemma | 11:53 Rx2 | | | Greg U | 12:00 Rx2 | | | Susie | 14:29 Rx2 | | | Gabriel | 20:40 Rx2 | | | Tom | 20:48 Rx2 | | | Debra | 6 Rx3 | | | Dana F | 8:34 Rx3 | | | Ian N | 11:26 Rx3 | | | Pam | 11:45 Rx3 | | | Diane | 17:11 Rx3 | | | Bob C | 20:11 Rx3 | | | Aniki | 8:30 | scaled | | Cooper T | Back blew up | scaled |
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