Mashup of the Street Parking Oly from this week and a modified older Metcon from earlier this month.
Spend 20 minutes and work up to a heavy…
All sets should be unbroken touch and go. Take 2-3 minutes rest between sets, the goal is to go heavy so the longer the rest the better.
Then 3 rounds for time
Results: For the Cleans 65-95-115-125-135lbs. For the metcon 6:32.
6 rounds for time
EMOM for 20 minutes
Results: Metcon 6:22. For the Squat Clean started at 95lbs for the first couple of rounds then 105lbs and finally 110lbs for the last couple of rounds. Alternative for the second part…. You can also use the EMOM as a Goat workout. For example, spend all 20 minutes on only Strict Pullups, doing 1-2 slow and steady reps with full range of motion each minute.
5 rounds of
This part is based on the CF New England WOD from today but modified to match my rower better. Their version uses a 27-21-15 rep scheme.
AMRAP 4
Rest 4 minutes then AMRAP 4
Rest 4 minutes then AMRAP 4
Results: I think my 1RM for a Clean is 170lbs but that may be high based on how this WOD went. Squat Cleans 85-100-115-125-140lbs. Metcon round 1 – 50 reps, round 2 – 1 round, round 3 – 1 round plus 7 calories.
E2MOM for 16 minutes
3 x Hang Squat Clean
Then AMRAP in 12 minutes
Results: For the Squat Cleans 95-105-115-125-130-135-140-145(only 2 reps). Metcon 3 rounds plus 21 reps.
Taken from CF Invictus’ Get a Grip partner WOD.
For time do 50 rounds of the following complex
Every time you put the bar down (longer than a touch and go), run 400m.
Results: 34:29. Broke it for the most part into 5 rounds between runs (7-5-5-5-5-5-5-5-4-4), so came to around 3600m total run.