Gym – CrossFit

O LORD, … be not silent. Do not be far from me, O Lord. Awake, and rise to my defense! Contend for me, my God and Lord.
—Psalm 35:22-23

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Warm-up

Group Warm Up

Metcon (Weight)

For Max Total Weight in 30 minutes

1 Deadlift

1 Bench Press

1 Power Clean

You pick the weight for all three lifts. Your goal is to accomplish as much total weight lifted over the course of the 30 minutes.

You can go heavy and slow or lighter and faster. Your goal is to move as much weight as possible completing a single rep at each movement. You must continue to rotate deadlift> bench press> clean. You cannot change the order or do more than 1 rep at each station.

Score

Multiply weight on the bar by how many reps you did of each movement. You should have one total at the end.
Intended Stimulus: The goal is to move heavy but move well. Don’t exceed your ability to move with quality. The weight should be heavy, but light enough to move with a high level of consistency throughout the entire 30 minutes.

Strategy: Have a spotter available to you for the bench. These will become very heavy fairly quickly. Always be safe about your lifts. Don’t sacrifice technique and form. If you are concerned it’s going to happen at some point, reduce the weight before you start.