Nefarious Fitness and Performance – NF METCON
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Single Unders
5/5 Cossack Squats
:30 Dead Bar Hang
Into …
2 ROUNDS
30 Tall Jump Single Unders
5 Empty Barbell Deadlifts
5 Empty Barbell Sumo Deadlifts
:30 Active Bar Hang
Strength
Metcon (No Measure)
3 SETS
:20 Active Bar Hang
20 Hollow Rocks
-Rest As Needed b/t Sets-
Into …
3 SETS
1 Kip Swing
+
2 Kipping Pull-Up w/:02 Pause at Top
+
1 Kip Swing
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (1 Rounds for reps)
EMOM x 18 MINUTES
MIN 1 – 36 Double Unders + 6 Sumo Deadlifts*
MIN 2 – Max Pull-Ups
MIN 3 – Rest
*Increase Deadlift Weight Every Other Round
R1-R2: (225/155)|(155/105)
R3-R4: (255/175)|(175/115)
R5-R6: (275/185)|(185/135)
(Score is Lowest Reps of Pull-Ups)
KG BB1: (100/70)|(70/47.5)
KG BB2: (115/79)|(79/52.5)
KG BB3: (125/85)|(85/60)