November 27th, 2018

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

With a 5 Minute Clock:

Entire class holds a plank. Whenever someone drops, the entire class gets up and does 3 burpees before immediately resuming the plank. Continue until the 5 minutes is up.

Power Clean (5×2)

95% or greater of 1RM

Focus on not pulling too early; arms should stay straight until your hips have reached extension. Concentrate on getting UNDER the barbell rather than pulling the bar upwards. Keep the bar as close to your body as possible.

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

10 CTB Pull-Ups

20 Deadlifts 115/85#

10 Sit-Up Stand and slams 20/15#

1 Wall-Climb
Chest to bar pull-up scale is kipping pull-ups/band assisted pull-ups/jumping pull-ups.

Wall Climb Scale: 3 Plank Walkouts

2 x 200m Row (2 Rounds for time)

2 Max Effort 200m Rows