Wednesday, July 27th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Rounds

250m Row @increasing intensity on each set

16 Bird Dogs

10 Plank to Toe Touch

5 Thrusters @Barbell

B1. Specific (3 reps each)

JERK

– Split Stance Jerk press

– Tall Jerk, Forehead height*

– Dip + Pause in Drive + Tall Jerk

– Split Jerk

* Heels elevated, body full extended

B2. Specific

Power Clean + Squat Clean

– Muscle Clean

– Tall power clean

– Front Squats

– Tall Clean

Weightlifting

A: Clean and Jerk (1 Power Clean + 2 Squat Cleans + 1 Jerk)

Every 2 min.

1 set @60%

2 sets @70%

3 sets @75%

Scaling Options

Beginner

Power Clean + Squat Clean + Jerk

@ technical

Metcon

B: Metcon (Time)

27-21-18-15-12-9

Thrusters 95/65lbs

Bar facing burpees
KG:45/30 KG

TC: 16 min

Score: Time

Scaling Options

Beginner

21-18-15-12-9

Thrusters @ Empty Bar

Burpees

Intermediate

Thrusters 75/55 lbs

Bar facing burpees

Perform

Every 7 mins x 3

15-12-9

Thrusters 95/65lbs

Bar facing burpees

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