09 Feb Weightlifting

CrossFit Metric – Olympic Weightlifting

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A: Metcon (Weight)

E2MOM for 12 minutes (6 sets):

1 Front Squat (from the rack)

1 Paused Split Jerk

– pause for 2 seconds at bottom of dip (jerk)

– ensure vertical dip with no forward bar travel

– check balance in feet during paused dip

– build load after a successful rep

B: Metcon (Weight)

EMOM for 10 minutes

1 round of Mancho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

– be conservative with your load

because fatigue accumulates very

quickly in this complex