MobTown CrossFit – CrossFit
Metcon
COMP: Metcon (Time)
Teams of 2:
90/70cal Echo
*Partner Holds Handstand
-into-
50 Power Snatch (115/80) (split as needed)
-into-
1500/1200m Ski Erg or Row
*Partner Front Holds Sandbag Bear Hug (100/75) or Barbell Front Rack Hold (155/105)
* Target time: sub 22 minutes
* Time cap: 40 minutes
* Stimulus is moderate intensity mixed with a mental grind. Strategize a rotation with a partner that allows for both to keep the intensity high and aggressive. We don’t want to see one partner suffering while the other enjoys an overload of rest. Play to your strengths and cater to your weaknesses.
* Athletes should be able to hold for at least 30 seconds comfortably. Please scale or adjust movement to help athletes stay consistent with the holds.
FIT: Metcon (Time)
75/60cal Echo)
(Partner Holds Handstand)
-into-
50 Power Snatch (95/65) (split as needed)
-into-
1200/1000m Ski Erg or Row
(Partner Front Holds Sandbag Bear Hug (75/60) or Barbell Front Rack Hold (135/95)
* Target time: sub 22 minutes
* Time cap: 40 minutes
* Stimulus is moderate intensity mixed with a mental grind. Strategize a rotation with a partner that allows for both to keep the intensity high and aggressive. We don’t want to see one partner suffering while the other enjoys an overload of rest. Play to your strengths and cater to your weaknesses.
* Athletes should be able to hold for at least 30 seconds comfortably. Please scale or adjust movement to help athletes stay consistent with the holds.