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Metcon (AMRAP - Rounds and Reps) Regionals 9.1 (Canada West) AMRAP 20 10 Wall Ball Shots (20/14) 10 Box Jumps (24/20) 10 Deadlifts (205/145) 10 Burpees 
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Metcon (No Measure)21-15-9 Barbell Curl Close Grip Bench 100 foot Handstand walk between rounds Metcon (No Measure) 30 min Emom Shuttle SprintWall First Beam Wall Second Beam Wall Rack Wall  12 min: 2 Clean and Jerk (roughly 75%) Metcon (No Measure)3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 115 / 75 lb. Max-calorie row in 20 seconds Max L-sit hold for time Start a clock and begin an attempt at each exercise every 3 minutes. Scaling This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps, or switch to a hang for time. Similarly, with the press, pick a load that allows for at least 10 reps. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt. Intermediate Option 3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 95 / 65 lb. Max-calorie row in 20 seconds Max L-sit hold for time Beginner Option 2 rounds of: Max hang for time (from a pull-up bar) Max reps of shoulder presses, 65 / 45 lb. Max-calorie row in 20 seconds Max plank hold for time  Front Squat 3,3,3+ Bench Press 3,3,3+ 10 Min emom 2 Power Cleans 145/105 Metcon (Time)50 Situps 50 Second plank 40 Situps 40 second plank 30 situps 30 second plank 20 situps 20 second plank 10 situps 10 second plank  Snatch (12 Min Emom 2 reps Roughly 75% ) Metcon (Time) 21-15-9 reps for time of: Overhead squats Box jumps Men: 135-lb. OHS, 30-in. box Women: 95-lb. OHS, 24-in. box Scaling Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging. Intermediate Option 21-15-9 reps for time of: Overhead squats Box jumps Men: 115-lb. OHS, 30-in. box Women: 75-lb. OHS, 24-in. box Beginner Option 15-12-9 reps for time of: Overhead squats Box jumps or step-ups Men: 65-lb. OHS, 24-in. box Women: 45-lb. OHS, 20-in. box  Backsquat 3,3,3+ Shoulder Press 3,3,3+ Deadlift 3,3,3+ For Time: 50 pullups 50 burpees  Metcon (AMRAP - Rounds) Teams of 2: WOD - 24 minute AMRAP of: 50 reps of: ____?____ 40 Reps of: ____?____ 30 Reps of____?____ 20 Reps of____?____ 10 Reps of: ____?____ *Explanation - With only one partner allowed to work at a time, each team must perform all of the movements below in a 24 minute AMRAP, but may choose where to place each movement in the rep scheme written above. For example: One team may consider burpees a weakness, and choose to put them at the end and only do 10 of them. Whereas another team may consider them more of a strength, and choose to put them as one of their higher rep movements. Place each movement where you think its best for your team to perform as many rounds as possible. -T2B -DB Thrusters (40/25) -Burpees -Jumping Air Squats -Renegade Row (40/25)  Metcon (No Measure) 4 Min EMOM 15 box jump (20/24) Rest 1 Min 4 Min EMOM 15 KB Swings (53/35) Rest 1 Min 4 Min EMOM 10 Burpees Metcon (No Measure) 16 Min EMOM Even: 14 Goblet Squats (53/35) Odd: 10 Push Ups  Front squat (5,5,5+) Bench (5,5,5+) Metcon : 10 Min Emom 2 Power cleans 135/95 Metcon (No Measure) 5 rounds not for time 15 Barbell/ab wheel roll outs 15 Back Extensions 15 situps or Ghd Situps   |
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