5-5-2023 METCON
(Time, Sc, Fnd)
EVERY 5 MINUTES FOR 20 MINUTES COMPLETE:
- 12 strict pull-ups
- 24 kettlebell swings
- 400m run OR 500m row OR 30/22 cal bike
Rx: Strict Pull-ups, 53/35
Rx2: Jumping/Banded Pull-ups, 44/30
Rx3: Ring rows, 35/25
SCORE: Slowest round!
GOAL: 3:00-4:30 minutes
NOTES: Each round is on a 5 minute clock. Complete the pull ups, swings, and run within the allotted time, then rest for the remainder. Consider any customizations needed to allow for at least 30 seconds of rest before the start of the next round.
For the pull ups, note that these are strict! Hang from the bar with hands about shoulder-width apart. Pull from the lats/back and finish with the chin clearly above the bar, then control your weight back down. Break these up as necessary to avoid over-fatigue/failing reps. Sets of 2-4 reps work great to complete these in 1:00-1:15. Consider customizations as needed.
For the swings, we'd like to see these performed unbroken. Use an aggressive hip extension to power the weight upwards. Take a deep breath at the top of each rep, and brace your core as the weight descends.
The run/row/bike come at the end of each round, meaning you get to choose to keep the intensity up and earn that rest. Push the pace to accomplish these in 1:45-2:15.
| 1st | 3:36 Sc | Julia F Fri, May 5, 2023 | | 2nd | 3:52 Sc | Katie E Fri, May 5, 2023 | | 3rd | 3:57 Sc | Kelly S Fri, May 5, 2023 | | 1st | 4:58 Rx | Joe Fri, May 5, 2023 | | 2nd | 3:39 Sc | Cooper T Fri, May 5, 2023 | | 3rd | 3:55 Sc | Dale Fri, May 5, 2023 |
| Joe | 4:58 Rx | | | Julia F | 3:36 Sc | Red band, all 12 | | Cooper T | 3:39 Sc | Pullups unbanded, dropped volume to 7 | | Katie E | 3:52 Sc | 35#, 6 STRICT banded because ADRIA.🙄 | | Dale | 3:55 Sc | Jump pu, 53#kb, row 500m; 3:55,3:55,3:55,3:43 | | Kelly S | 3:57 Sc | Strict banded, 3:51, 3:56, 3:47 | | Jeanne | 4:06 Sc | | | Matias | 4:59 Sc | Banded, dropped volume | | Susie | 5:00 Sc | -cap on last round | | Greg U | 5:00 Sc | -cap on last round/pullups unbanded, dropped volume | | Pam | 3:28 Fnd | Banded strict | | Alison | 4:30 Fnd | Dropped banded volume | | Ginny | 4:30 Fnd | Vertical ring rows to emphasize OH pull rather than horizontal, all 12 | | Jamie | 4:27 | 10 Banded pu, 20 KB 30#, Row | | Lindsey C | Modwod | CF workout while on vacation should be Rx+ |
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