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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

EMOM x 8 (:40 ON / :20 OFF)

MIN 1 – Box Step-Ups → R2: Box Jumps

MIN 2 – Dead Bugs → R2: Sit-Ups

MIN 3 – Single Unders → R2: Double Unders or Dubs Practice

MIN 4 – Air Squats → R2: Tempo Air Squats (22×1)

Strength

Tempo Front Squat (2×3 / 2×3 / 1×3*)

2×3 (22X1)

2×3 (21X1)

1×3 (1111)

*First 2×3 Mod+ / Second 2×3 Mod-Heavy / 1×3 Heavy.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 6 of 9

Workout

Metcon (Time)

3 ROUNDS FOR TIME

50 Double Unders

35 Sit-Ups

25 Box Jumps (24/20)

15 Front Squats (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

AMRAP x 18 MINUTES*

50 Double Unders

35 Sit-Ups

25 Box Jumps (24/20)

15 Front Squats (135/95)|(95/65)

*P1 works while P2 holds barbell in Front Rack. Split work as needed. No hold during Front Squats.

(Score is Rounds + Reps)