04/17/2019
Metcon (Weight)
8 Minute EMOM:
5-8 Power Snatches, 50-60% of 1RM
5-8 Power Snatches, 50-60% of 1RM
Record the weight that was used to complete the EMOM and record the number of reps each round in the comments.
Choose weight and number of reps that allows you to cycle barbell.
Metcon (AMRAP – Rounds and Reps)
0:00 – 1:30
15 Power Snatch, 95/65#
15 Push Ups
1:00 rest
2:30 – 4:00
13 Power Snatch, 115/85#
13 Push Ups
1:00 rest
6:00 – 7:30
11 Power Snatch, 135/95#
11 Push Ups
1:00 rest
8:30 – 10:00
9 Power Snatch, 155/105#
9 Push Ups
15 Power Snatch, 95/65#
15 Push Ups
1:00 rest
2:30 – 4:00
13 Power Snatch, 115/85#
13 Push Ups
1:00 rest
6:00 – 7:30
11 Power Snatch, 135/95#
11 Push Ups
1:00 rest
8:30 – 10:00
9 Power Snatch, 155/105#
9 Push Ups
Record the number of rounds and reps completed during the time cap.
Masters 55+(Rx):
Barbell: 45/35#, 65/45#, 75/55#, 95/65#
Scales:
Barbell: Choose a starting weight that allows you to build 3 times
Push Ups from the knees, Hands on a bench