Perfect MetCon For Close to Halloween

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Perfect MetCon For Close to Halloween

He'll at least wait to round 5 to bring death.

He'll at least wait to round 5 to bring death.


Warm-up: (Dumbbell 1-arm split snatch (10 each arm), 10 GHD sit-ups, Samson stretch 30s, External Hip Rotation Stretch 30s) x2

MetCon – Death by Clean and Jerks:
1 C&J on the 1st minute, 2 C&J on the 2nd minute, 3 on the 3rd minute, etc.
(75/50% Body weight)
Go until you can’t complete the prescribed number of reps in that particular minute.

I always like to watch these types of MetCons. Ya know, the “Death by Something or Another” workouts. At first everyone asks a billion questions and never understands the concept. I hear things like, “So I get 5 minutes to do 5 clean and jerks,” and they typically have this really confused look on their face. Everyone always thinks these MetCons are going to be easy until they actually get started and hit approximately round 3 or 4. This is when death quickly ensues. The sweat starts pouring and a grimace appears, and suddenly that long rest which was once there has disappeared. The “3-2-1 GO” countdown, signaling the next round, has come immediately after the previous round was over. I know you know what I’m talking about, and I hope you love it as much as I do. So good job today guys… way to not let death come too soon.

Looking forward to Death by Thrusters,
<3 Coach Miss J

P.S. Post to comments what you think would be the worst “Death by…” workout – if there is something worse than thrusters.

Death happens.

Death happens.

By | 2017-04-25T14:40:09+00:00 October 29th, 2009|CrossFit Ktown Knoxville, Uncategorized|8 Comments


  1. forrestlong October 29, 2009 at 7:15 pm

    AHAHAHAHH awesome workout. thought about doing death by thrusters or death by c and j @ 135 on saturday. i heard grant was doing death by gdhsu on sat

  2. James October 30, 2009 at 5:28 am

    How about death by burpees.

  3. Erin October 30, 2009 at 5:32 am

    Ugh! James. Don’t even say that outloud!

  4. Kerr October 30, 2009 at 7:44 am

    I was thinking the same thing James. Awful. How about death by toes-to-bar, or death by OHS?

  5. Ben October 30, 2009 at 7:47 am

    Death by Donuts……hence my membership

  6. James October 30, 2009 at 9:04 am

    Ben you’re always coming up with the witty answers that motivate us to work harder. =o)

  7. Megan October 30, 2009 at 12:12 pm

    Death by a box would be particularly heinous….

  8. crossfitktown October 31, 2009 at 8:44 am

    Megatron you don’t even know how terrible that would actually be. Maybe someday soon.
    -Miss J

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