29 Jun Wednesday, June 29th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
3 rounds
100m Run
7 Pause air squats (2 sec.)
14 Banded Monster Walks
B. Specific
2 sets
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-5 Broad Jumps
Weightlifting
A: Front Squat (1 rep max)
Every 2min. for 7 Sets
The goal here is to set a baseline so we can work going forward!
No missed reps! Have at least 10 more lbs in the thank.
Scaling Options
Beginner
2 Front Squats @ Heavy
Metcon
B: Metcon (Time)
7 rounds for time
14 TTB
7 Overhead Squats 115/85 lbs
200m Run
Choose a weight that allows you to go unbroken on your OHS!!
TC 20 mins
Scaling Options
Beginner
Hanging Knee Raises
45/35
Intermediate
Toes to Eye Level
95/75 lbs
Competition
135/95
Extra Accessory
Metcon (Weight)
3 sets
16 DB/KB Death march
60 sec Weighted Wall sit
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