09 Aug Tuesday, August 9th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
400m Run
-10/10 single arm banded rows
-10 Pause ring rows*
-6 Slam balls
*Pause 2 seconds with chest to rings
B. Mobility
60 sec. Child’s pose
60 sec Cat Cow
C. Specific Metcon Prep
-7 hang clean pull
-7 Rack deliveries
-7 Hi hang power cleans
-7 hang power cleans
Gymnastics
A: Metcon (No Measure)
4 sets
12 Feet Elevated Ring Rows
Rest 20 seconds
Max rep Strict Chin Ups
Rest 20 seconds
12 Slam Balls
Rest 2 minutes
TC: 16 min
Scaling Options
Beginner
6-10 Body row
Rest 20 seconds
Max rep banded Supinated Lat Pulldown
Rest 20 seconds
8 slam balls
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 minutes
8 Hang Power Clean 115/75lbs
50 Double-unders
KG: 50/35 KG
TC: 8 min
Score: Rounds and Reps
Scaling Options
Beginner
8 Hang Power Clean @ 45/35 lbs
30 Single unders
Intermediate
8 Hang Power Clean @75/55 lbs
50 Single unders or 30 Double Unders
Perform
As Written
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