03/30/2019

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Rack and Run (2 Rounds for weight)

With a partner, for total weight moved, complete 2 rounds of:

Partner 1: 800 Meter Run

Partner 2: Max Weight (Back Squats)

Partner 2: 800 Meter Run

Partner 1: Max Weight (Back Squats)

***Rest 5 Minutes***

Partner 1: 800 Meter Run

Partner 2: Max Weight (Push Jerk)

Partner 2: 800 Meter Run

Partner 1: Max Weight (Push Jerk)
*Rack & Run follows this format: Partner 1 runs 800 M. while Partner 2 completes as many reps of Back Squat at the weight that they choose…when Partner 1 returns, Partner 2 runs 800 M. while Partner 1 performs max reps of Back Squat at their chosen weight.

**When Partner 2 finishes the 800 M. Run, partners rest 5 minutes and then follow the same format for the Push Jerks.

***Scoring: there are two scores: weight and time.

Total weight moved on Back Squat = Round 1.

Total weight moved on Push Jerk = Round 2.

Time to complete.

Metcon (Time)

Use this to record the time to complete.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: