28 Jul Thursday, July 28th 2022

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CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 rounds

30 sec Plate Toe Taps*

4 Front rack elbow rotations

4/4 Front foot elevated, front rack split squats

*https://youtu.be/grwzM4Ibrhk

B. Mobility

30sec/ side Elevated Banded Ankle Rocks

30sec Full Squat T-Spine Rotations

Weightlifting

A: Front Squat

Every 90sec.

Warm Up

Set 1: 10 @Empty Barbell

Set 2: 5 @50%

Set 3: 5@60

Set 4: 5 @70%

E2MOM for 10 minutes

Working Sets

Set 1: 5 @80%

Set 2: 4 @ 85%

Set 3: 4 @ 85%

Set 4: 4 @ 82%

Set 5: 4 @ 82%

Beginner

Build up to 7 out off 10 effort

Metcon

B: Metcon (Time)

3 rounds for time

30 Box Jump Over 24/20″ (step down)

30 Alternating DB Clean and jerk 50/35lbs
TC: 15 mins

Scaling Options

Beginner

Step ups

DB Clean and jerk @ moderate

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