15 Sep CrossFit

CrossFit Metric – CrossFit

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Warm Up

500m Row

10/10 Side Plank Leg Abd.

10 Dead Bugs

10 Bent Over Row + Deadlift

A: Metcon (Weight)

Specific Warm Up

8 Front Squats 50%

2 Chin Ups

6 Front Squats 60-65%

2 Chin Ups

4 Front Squats 65-70%

2 Chin Ups

EMOM 10

Odd: Front Squat, 2 reps, 20X1

Even: Strict Chin Ups, 4-6, 30X1
– warm up to approximately 75% of best Front Squat prior to EMOM

– add weight to chin ups if required

B: Metcon (2 Rounds for reps)

AMRAP 6

6 Squat Cleans, 135/95

6 Bar MU / CTB Pull Ups

rest 4 mins

AMRAP 6

4 Squat Cleans, 155/105

8 CTB Pull Ups / Pull Ups

Fitness:

1st AMRAP: 95/65, PU Negatives

2nd AMRAP: 115/75, Ring Rows

Rx+:

1st AMRAP: 155/105

2nd AMRAP: 185/125