Friday 1 MAR 19
KNH Powerhouse – HIIT
Warm-up
will be based on 19.2
Metcon
Metcon (AMRAP – Reps)
19.2 (scaled)
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 55 lb.
25 hanging knee-raises
50 single-unders
13 squat cleans, 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 135 lb.
score is number of reps completed
Stop at 20 minutes.
https://games.crossfit.com/workouts/open/2019/2?division=2&workout_type=rx
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb./85lb
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb./115lb
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb./145lb
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb./175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb./205
Stop at 20 minutes.