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Heavy Metcon 6/2/2019

Posted 5th February 2019 by Geoff Stewart
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This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!

We’re going to warm you up for this one as we want you to hit it running.

 5x rounds please -in your own time, but not with a cup of tea.

10x Goblet squats

5x press ups

10x Kb swings

5x pull ups / ring rows

12-15 cals bike, row or ski-erg

The main event, this isn’t designed to be a super heavy workout but it is HEAVYMETCON people so let’s not lift twigs.

5x rounds of the below. We would like you to move smoothly and with great form, time each round.

5x BB bear complexes Rx 60/40kg

10x pull ups -strictish (15 ring rows)

16-20 kcals assult bike

Rest 3mins between rounds

Bear Complex -1 round

Power clean

Front squat

Push press

Back squat

Rack press