12 Aug Friday, August 12th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
3 sets
5/5 Front rack reverse lunges @Barbell
5/5 KB/DB windmills
10 Good Mornings @Barbell
10 Plate Squats
B. Mobility
PNF lat stretch on wall
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific Reception Drills
Jerk
6 split position strict press
6 Tall split jerk (from heels off the ground & bar at forehead)
6 Tall split jerk (from Heels off the ground & bar in front rack)
3 Tempo Split jerks
Clean
3 Pause front squats
3 Tall squat cleans
3 tempo cleans
Weightlifting
A: Clean and Jerk (Work up to a RPE 9/10 for the day)
Every 90 sec. for 10 Rounds
DO NOT COMPROMISE TECHNIQUE
Scaling Options
Beginner
6 x 2
Metcon
B: Metcon (Time)
5 rounds for time
200m run/Row or Bike 400m
15 DB Deadlifts 2×50/35lbs
6 Bar Muscle-ups
KG: 22.5/15 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
Deadlifts @ 2x 16/12 KG
6 Banded Pull Ups
Intermediate
Deadlifts @ 2×35/25lbs
8 C2B
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