Heavy Metcon 13/12/2017

This is an advanced class. You can scale the weight but you must be able to understand the programme and set up with minimal instruction. Other than that, bring a big smile and some fun.

You are working alone this week, although you will need to share a bar for the lifts. This is a long and steady burner to keep you warm while the temperature has dropped. There is no scheduled rest but if you need some to ensure a safe lift then please do take.

45 min time cap (plus 15 mins prior to warm up your lifts)

Female: 70kg

Male: 85kg

(Or scale. Keep it very manageable this week. Clean: 75% or less. Squat: less than 60%)

6 deadlift + 10 push ups

3 hang (squat) clean + 20 push ups

1 jerk + 30 push ups

6 deadlift+ 20 double unders

3 hang (squat) clean + 30 double unders

1 jerk + 40 double unders

9 back squat + 10 burpees

6 back squat + 20 burpees

3 back squat + 30 burpees

9 back squat + 2 lengths sled push (50/75)

6 back squat + 3 lengths sled push

3 back squat + 4 lengths sled push

12 strict chest to bar chin ups + 10 cal assault bike

9 strict chest to bar chin ups + 20 cal assault bike

6 strict chest to bar chin ups + 30 cal assault bike

12 strict chest to bar chin ups + 20 RKBS (24/32)

9 strict chest to bar chin ups + 30 RKBS

6 strict chest to bar chin ups + 40 RKBS

At a glance:

The strength goes: 6, 3, 1, 6, 3, 1  –  9, 6, 3, 9, 6, 3  –  12, 9, 6, 12, 9, 6

The gas goes, for all rounds: 10, 20, 30, 20, 30, 40 (except sled: 2, 3, 4)

Notes on how to make this work in class:

Share a bar for the lifts and complete them in the order listed above

Work through the rest at your own pace

In order to share the equipment you will not all be able to complete the gas in the order listed above. It can therefore be completed in any order (you do not need to do the same order as the people who you are sharing a bar with). Just be mindful of how each movement may affect your fatigue regarding performance in the lifts and adjust the weight accordingly.