Friday, March 27, 2009

Thursday Met Con

While Donna ran Jason's friend Rob through an intro to CrossFit. Jason and I hit the warm up, finishing with 3 rounds of the Burgener warm up using increasing weights. Below Jason hits the last round of Coach B's warm up with a 15# bar.

Down and Up Muscle Snatch

Snatch Drop

Then it was onto the Strength Bias Met Con (aim is 20 min or less). Five rounds for time of:

Run 400 meters
95 pound hang squat clean 15 reps

Donna: 19:49 45# last round was power cleans
Jason: 17:15 95# half squat cleans/half power cleans
Matt: 16:45 as Rx

There was a light drizzle to cool us off on the run, but it didn't make this any easier. Great workout, nasty combination.

Finished off with Gymnastic/Skill Development - 30 seconds of L Hang from the power rack.

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