Barnes Corner CrossFit – CrossFit

Metcon (Weight)

“Freight Train”

On the Minute x 6

50% of 1RM C&J

Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks

Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks

Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks

Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks

Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks

Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

The goal is to hang onto the bar for all repetitions inside the minute.

Deadlift (3 Rep Heavy Set)

Take 7 minutes to Build to a Heavy 3-Rep Deadlift

Start at the same loading you left off on from “Freight Train”, and steadily build to find a 3-Rep Heavy inside the seven minute window. This is not seeking a max-effort, but a heavy for the day.

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14) – Females to a 9′ Target

*On the Minute, starting on the 0:00, complete 7 Deadlifts

RX+(225/155) RX(185/115)

At the call of Go, the athlete completes 7 deadlifts. Any time remaining inside that minute can be used to complete wallballs. At the turn of the minute (in this case the 1:00), the athlete must stop and complete 7 more deadlifts before returning back to the ball. This process continues until the 7:00 cap, with the score being total wallballs.

Let’s choose a deadlift weight that we are confident we could cycle for 21+ repetitions unbroken. We want to get these deadlifts unbroken each round – if we are breaking these up, our weight selection is too heavy for the day.
CONTROL YOUR BREATHING!!