Crossfit Oshawa – CrossFit

Metcon (Time)

4 rounds for time and load:

12 Hang power snatch @ 55%

30 Double unders

*Any break in the 12 snatches athletes will complete a 15/12 cal penalty on a machine

Penalty MetCon’s are the best! They are dreaded but they are simple and effective at creating a positive response to an intended stimulus.

This Metcon is a triplet where we are attempting to go unbroken on the barbell, meaning we have a clear barbell focus and bias. 55% should be challenging for 12 unbroken, let your pace dictate this. The penalty is heafty, but it might be worth it to drop the bar intentionally at a certain point. Staying calm and relaxed on the double unders is key to recovering enough into the next round.