9/19/19

Laveen CrossFit – CrossFit

Metcon:
– Settle into a pace and rep scheme today that will allow you to continuously work for all 6 rounds. It’ll be natural for you to get fatigue and slow down which is fine, just avoid hitting the first 2-3 rounds at a sprint/super hard pace and die the remainder rounds.
A few tips would be to run the same 200m times continuous, having a realistic rep scheme that you know you can maintain and knowing your rest period between your reps.
example round would be:
200m run in 50sec-1min pace and then hit 8 thrusters with 2 deep breathes in between sets until the time runs out.

Metcon

Metcon (AMRAP – Reps)

6 rounds of (2min on/ 1min off)

Rounds 1-6: 200m run then max thrusters (95/65)

Round 7-12: 200m run then max wall balls (20/14)
score: total reps.

scaled:

-75/55 -empty barbell