fbpx

Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Calf Raises

10 Good Mornings

10 Alt. Plank Shoulder Taps

Into…

3 SETS (:20 ON/:10 OFF)

Single Unders

Into…

3 SETS (:20 ON/:10 OFF)

Burpees*

*Start with an Up Down on the first set and then progress to the Burpee by the third set

Strength

Deadlift (Heavy 3-Rep)

ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep

(Score is Weight)

Week 9 of 9

Workout

Metcon (1 Rounds for reps)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 Burpees Over the Bar

12 Deadlifts (185/135)|(135/95)

Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Double Unders)

KG BB: (85/60)|(60/42.5)