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Heavy Metcon 20/2/2019

Posted 19th March 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!

Youre working in a good old-fashioned circuit format tonight with a Heavy Metcon twist. Our aim is to have you working for between 20-40 seconds per station if you are moving faster you might need to increase the load or reps or cals if you are working for longer decrees the load or drop some reps or cals   Warm up and set up for the below do a few light round to build the weight and speed.  

40min EMOM  

1. Rowing 12-15cals

2. BB power clean and press x5 This need to heavy enough to done as a cluster

3. Sled pushing 4laps

4. D-ball clean and carry x2lengths of gym

5. Bike 15-20cals

6. Burpee pull ups x5

7. Ski erg 15-20cals

8. Heavy KB farmers carry x2 lengths of gym  


Good luck x