THIS WEEK AT THE GYM: METCON W/C 1/17

Metcon athletes can look forward to an absolutely stellar week all around. Holding true to January’s focus, we’re spending a lot of time on strict gymnastic strength and skill work.

We’ll also be getting after week #3 of our Overhead Squat Cycle, hitting 4 sets of 3 reps - really trying to perfect the technique - the CrossFit open approaches and we want to be as prepared as possible!

For the WOW, I’m going to switch it up and do something new. This week I am highlighting two key workouts - Friday’s Benchmark Cali-Bear and Saturday’s “Kelly”. And the reason being that these two workouts combined represent a great overall picture of your fitness.

CALI BEAR:

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

KELLY:

5 rounds for time of:

• 400m run

• 30 Box Jumps 24/20"

• 30 Wall Balls

Two complete opposite spectrum workouts; one testing repeated power output, the other your cardiovascular and muscular endurance. These two workouts combined can help you understand yourself better as an athlete - both strengths and weaknesses!

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