Robert Kraft

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)


3, 6, 9, 12…

Hang Power Snatch (95/65lbs)

Sumo Deadlift High Pull

As far as possible in 12min


3, 6, 9, 12…

Hang Power Snatch

Sumo Deadlift High Pull

As far as possible in 12min
As many rounds as possible in 12min. So, if they get to the round of 12 and complete 10 Hang Power Snatches, their score would = 9 + 10.

* The round only counts if it is completed.

Workout Brief

For everyone, the goal is to hold on to the barbell for unbroken sets for each movement. For everyone, the weight should be light enough that they can cycle their reps unbroken for each movement at least up until the set of 12 reps. Hang on for as long as possible.

Don’t go out of the gates too hot, but don’t pace it too much either. Find a happy medium where they know that they can maintain the same pace for at least the first 8 or so minutes of the Workout. What happens in the last 4min is usually a little bit of survival and mental tenacity.

At some point you will start to slow down, and when you do, choose the same place during the sets to rest briefly each time. For some people it might be between the movements, and for others it might be at the end of a set. Having a set rest point makes it so that people usually won’t take random rests outside of this if you know after ‘x’ you will get to take a couple of breaths. Count breaths and try not to go over more than 10 breaths during each break; this is a good goal to have during a workout like today because the only thing that is stopping you from going faster is your breathing.

We suspect most people will get to the round of 12 reps just past the 3/4min mark. That means you will have roughly 8min to plug away at the larger rep rounds. Top performers will most likely make it into the set of 21, and few into the set of 24. Make 18 the goal for the majority.

Scale the load as needed.

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