Monday, September 12, 2016

September 11, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon

    Metcon (Time)

    For Time: (strict 12 min cap)

    -100 Double Under

    -25 Toes-to-bar

    -25 Deadlifts (225/155#)

    -50 Box Jump Overs (24/20″)

    12-22 Minutes:

    10 minutes to establish a 1-rep-max hang power clean.
    Scale the Metcon accordingly. If you finish the Metcon prior to 12 minutes your time is your score, then rest with NO clean attempts until 12:00 . If the work is not completed in under 12 min. your score is 12 min plus 1 second for every rep not done. From 12 to 22 min. you have 10 min to find a 1 rep max hang power clean. NO attempts count after the 22 min mark.

    Weightlifting

    Hang Power Clean