Wednesday, February 10, 2016

CrossFit and Fearless – CrossFit

Metcon (No Measure)

1 RPM Clean & Jerk

(20 Min.)

Recommended Rep Scheme

5 @ 45- 55%

3 @ 65-75 %

2 @ 75- 80 %

1 @ 85 %

1 @ 95 %

1 @ 105 %

*Note* Athlete does not have to go according to rep scheme above. Athlete only gets 3 attempts to find 1 RPM and must declare each attempt.

Clean and Jerk (1 RPM)

Metcon (AMRAP – Reps)

3 Min. AMRAP

1 Wallwalk

5 Box Jump Overs (24/20)

2 Wallwalks

5 Box Jump Overs (24/20)

3 Wall Walks…

Rest 1 Min.

2 Min. AMRAP

Repeat Cycle from last rep

Rest 30 sec.

1 Min. AMRAP

Repeat Cycle from last rep

*Score is total wallwalks performed

Metcon (Distance)

Extra Credit:

Rest 3 min. from last AMRAP

then… Max Distance HS Walk