07 Jun CrossFit

CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 sets :

10 Hollow Rocks

6/6 Single Leg Glute Bridges

6 Barbell Good Morning @Empty Barbell

12 Barbell Bend Over Row @ Empty Barbell

8 Barbell Thrusters @ Empty Barbell

A: Metcon (Weight)

EMOM 10

2 Paused Power Cleans

Pause for 2 seconds in two places per power clean

1 – pause @ knee during concentric phase of pull

2 – pause in catch position (power position)

Add load as you progress with quality reps

B: Metcon (AMRAP – Reps)

AMRAP 9

3 Power Cleans, 135/95

6 Burpee Box Jumps, 24/20

9 Pull Ups

Rx+ 205/135, CTB Pull Ups