Metcon 02142020

With a Partner, complete as many rounds as possible in 20-minutes:

Begin each round with a 400m Run (together)

Then, alternate the following stations:

•250/300m Row
•12 Hand Release Push-ups
•12 Alternating Dumbbell Snatch #35/50 (M50+ 25/40)

Athletes will alternate who starts each round. Example: Partner A starts the round with the row, then Partner B completes the Hand Release Push-ups, then Partner A completes the Alternating DB Snatches. After both athletes return from the second round run, Partner B will start with the row, then Partner A does the Hand Release Push-ups, and Partner B will complete the DB Snatches. Continue this rotation for the full 20-minutes.

**The run will count as 4 reps. (50m = 1 rep) Both athletes must pass each 50m marker in order for the rep to count.**

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4 x 2 Clusters 02142020

Clusters (Squat Clean into a Thruster)

Complete 4 sets of 2 working up to a challenging effort for the day.

**No touch and go reps**

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Core 02142020

4 sets of:

•1 Wall Walk + 20-30 sec Hold + 10-15 Hollow Rocks
•5-8 Strict Chin Ups

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Accessory 02142020

Complete 3 sets of:

•8-10 Dumbbell Romanian Deadlift (work at a heavy load)
•6 Front Rack Bulgarian Split Squats (each side- work at a heavy load)

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Comments

Michelle Platz

Michelle Platz 1 week, 3 days ago / Reply

Metcon 02142020: 4 + 4

Brandon Coquyt

Brandon Coquyt 1 week, 3 days ago / Reply

Metcon 02142020: 5 + 1
Notes: 60# DB

Laura Berio 1 week, 3 days ago / Reply

Metcon 02142020: 3 + 3
Notes: knee pushups, 250m row, 15lb weight

John Mason

John Mason 1 week, 3 days ago / Reply

Metcon 02142020: 4 + 1

Charles Kitzmiller

Charles Kitzmiller 1 week, 3 days ago / Reply

Metcon 02142020: 3 + 3
Notes: 20# DB

Alfonso Mirabal

Alfonso Mirabal 1 week, 3 days ago / Reply

Metcon 02142020: 4 + 5
Notes: by myself

Babita Artabasy

Babita Artabasy 1 week, 3 days ago / Reply

Metcon 02142020: 4 + 24

Aja Osborne

Aja Osborne 1 week, 3 days ago / Reply

Metcon 02142020: 4 + 4

Corey Bann

Corey Bann 1 week, 3 days ago / Reply

Metcon 02142020: 4 + 4
Notes: Partner w Baeja. Running sucks every time.

Justin Corder

Justin Corder 1 week, 4 days ago / Reply

Metcon 02142020: 4 + 4
Notes: With Sheree. Got thru the 400m run on the 5th round.

Thomas El-Far

Thomas El-Far 1 week, 4 days ago / Reply

Metcon 02142020: 4 + 4
Notes: Adam was a great partner!

Christine Von Robke

Christine Von Robke 1 week, 4 days ago / Reply

Metcon 02142020: 4 Rounds
Notes: Rx Masters😊

Christine Von Robke

Christine Von Robke 1 week, 4 days ago / Reply

Metcon 02142020: 4 Rounds
Notes: Rx Masters😊

Nathalia Anaya

Nathalia Anaya 1 week, 4 days ago / Reply

Metcon 02142020: 4 Rounds
Notes: Masters

Holly Krell

Holly Krell 1 week, 4 days ago / Reply

Metcon 02142020: 3 + 3
Notes: 25# db

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