Escapist CrossFit – BodyFitness


Metcon

Metcon (No Measure)


1 minute max box jumps (MBJ)

2 min rest

EMOM 10

50% MBJ
50% MBJ
75% MBJ
85% MBJ
95% MBJ
95% MBJ
95% MBJ
85% MBJ
75% MBJ
50% MBJ
Go full speed on first minute.
On the EMOM, control your pace, focus on your rythm and breathing

Metcon (AMRAP – Rounds and Reps)


Amrap 15

5 Renegade row (17,5/12,5)
5 DB front squats (17,5/12,5)
10 situps
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Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


EMOM 9
1-3: 7 strict press
4-6: 7 push press
7-9: 7 push jerk

increase weight.
last weight of each movement should be lighter than weight used on next work

Metcon (Weight)


Press work

2×5 Strict press
2×5 push press
2×5 push jerk
Increase weight every movement, focus on technique. Barbell should be heavy (last rep of each round should be hard to make)

Metcon (Time)


3 Rounds for time

15 Shoulder to OH (50/35)
10 Front squats
5 burpees over bar
TC: 9 min.
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