Tuesday, August 2nd 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 sets

30sec Row/Bike/Ski

5 RDL Jump @empty bar

10 Rotating T spine squats

https://youtu.be/ue3M_kDdX34

B. Specific

3 Hang clean pull

3 Tall power cleans

5 Front rack elbow rotations

3 Tempo power cleans

3 Pause Front squats*

*Pause for 2 seconds in the bottom

Front rack elbow rotations

https://youtu.be/8rqB4j2iUEA

Weightlifting

A: Clean

Every 2 min. x 7

1 Squat Clean

1 Power Clean

1 Squat clean

Start @ 65% work your way up to 85% of best clean

Metcon

B: Metcon (Time)

For Time

2-4-6-8-10-12-10-8-6-4-2

Burpee Box Jump 24/20″

OH Squats 95/65lbs
KG:45/30 KG

TC: 13 min

Score: Time

Scaling Options

Beginner

2-4-6-8-10-8-6-4-2

Burpee jump onto plate

OHS 45/35 lbs

Intermediate

2-4-6-8-10-12-10-8-6-4-2

Burpee Box Jump 24/20″

OH Squats 75/55lbs

Perform

Amrap 12

2-4-6-8-10…

Burpee Box Jump 30/24″

OH Squats 95/65

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