22 Sep CrossFit

CrossFit Metric – CrossFit

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Warm Up

2 Rounds

30 Jumping Jacks

30 sec. Hollow Hold

30sec. Bridge Hold + 10 Glute Bridge

5 Deadlifts

5 H. Hang Muscle Clean

Warm Up

SPECIFIC

EMOM 3

M1- 2 reps x 50%

M2- 2 reps x 55%

M3- 2 reps x 60%

A: Metcon (Weight)

Power Clean

EMOM 10

M1-M3: 1 + 1+ 1 @65-70%

M4 rest

M5-M7: 1 + 1 @70-75%

M8 rest

M9-M10: 1 @75-80%
– 1+1+ 1 = three singles with proper set up between reps

– Increase load at each rest minute

B: Metcon (Time)

5 rounds for time:

10 Deadlift, 225/155

50 Double Unders / 100 SU

Fitness: 135/95

Rx+ 275/185