12 Jul Tuesday, July 12th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
750m Row
1500m Bike
@ easy-moderate
*4 min cap
B. Mobility
30 sec Pigeon Right Leg
30 sec. Pigeon Left Leg
30 sec. Childs Pose
30 sec. Spider Man Stretch Right
30 sec Spider Man Stretch Left
5/5 Lying T-Spine Rotation*
* https://youtu.be/uMWob72Y-EY
C. Specific
Pull:
-3 Clean lift offs (floor to above the knee)
-3 clean pulls
Reception:
-3 Tall muscle cleans
-3 Tall power cleans
-3 Front squat
-3 Tall squat cleans
*We are doing so many tall drills today to reinforce the extension position. As the goal of today’s clean session is to work on the third pull, and this must come from a full hip extension in the squat clean.
Weightlifting
A: Hang Clean (Hang Squat clean)
Every 90 sec – 2 min for 7 sets
1×3 @50%
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Scaling Options
Beginner
6×2 @moderate across
Perform
Clean & Jerk
1 x (3+1) @60%
2 x (2+1) @70%
3 x (2+1) @80%
Metcon
B: Metcon (Time)
6 rounds for time
15 Power clean 95/65 lbs
25 Air Squats
7 Bar Muscle-ups
TC:16 min
Scaling Options
Beginner
15 Power clean@ 45/35
15 Air Squats
5 Ring Rows
Intermediate,
Power cleans @ 75/55lbs
C2B
Perform
Multiple short intervals
Every 3mins x 6
18/15 Cal Row
25 Air Squats
7 Bar Muscle-ups
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