27 Jul Wednesday, July 27th 2022
CrossFit Metric – CrossFit
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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