060821
Crossfit Accolade – CrossFit
Metcon
Metcon (AMRAP – Reps)
5 Rounds
1 Min Max Burpees
1 Min Max Snatches (75/55)
1 Min Max Box jumps (24″/20)
1 Min Rest
5 Rounds
1 Min Max Burpees
1 Min Max Snatches (75/55)
1 Min Max Box jumps (24″/20)
1 Min Rest
21-15-9
Thrusters (95/65)
Chest to bar Pull-ups
Then,
21-15-9
Thrusters (75/55)
Pull-ups
Time cap: 15 Minutes
1000m Run
Then,
10 Rounds
3 Clean and jerks (135/95)
3 Bar over burpees
Then,
1000m Run
Time cap: 20 Minutes
5 Rounds
1 Min Max Wall Walks
1 Min Max American Swings (53/35)
1 Min Max Sit-ups
1 Min Rest
4 Rounds
400m Run
12 Overhead Lunges (135/95)
Time cap: 15 Minutes
18 Minute E3MOM
500m Row
Max Single Unders
If you can’t hold below a 2:30 pace on the row, scale the distance.
Flat sets, all at the same working weight. The goal today is not a max set but a moderate to heavy load that you can repeat for multiple sets. Intent is to get volume in at a significant load (no more than 80% 1RM) vs building across sets to allow for strength/core development under load and build technique.
Rest 2-3min between sets.