Call or Text: (775) 339-1555

011420

13
Jan

011420

Carson City CrossFit – CrossFit

GENERAL
We’ll complete two couplet workouts with no rest between
All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and bike
Expecting this conditioning piece to take around 12-20 minutes to complete
BURPEES
The burpees are to be completed lateral over the dumbbell
There is no need to stand to full extension, but the feet should pass over the top of the dumbbell each time
PULL-UPS
Choose a variation or rep scheme that allows you to complete the 21 reps in at least sets of 3-5 during the workout
DUMBBELL SNATCHES
Alternate arms every rep, completing 6 on each side
This should be something that you could complete at least 12 reps unbroken when fresh

Metcon (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (35/53)

21/15 Calorie Assault Bike
Prep

1 Round

With Lighter Weight:

6 Burpees Over Dumbbell

6 Chin Over Bar Pull-ups

6 Alternating Dumbbell Snatches

6 Calorie Bike

1 Round

With Workout Weight:

4 Burpees Over Dumbbell

4 Chest to Bar Pull-ups

4 Alternating Dumbbell Snatches (Workout Weight)

4 Calorie Bike

Extra Credit

Midline

3 Giant Sets:

10 Slow Ring Mountain Climbers

30 Seconds Ring Plank Hold

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