31 Aug Wednesday, August 31st 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 sets

30 Jumping Jacks

10 Bent Over Row @barbell

6/6 Single Leg Glute Bridges

20/20 sec Side Plank Hold

20 sec Arch Hold

12 Plank Shoulder Taps

C. Specific

3/side Unilateral RDL with BB (empty)

3 Tempo clean pulls

3 Tempo hang clean high pulls

3 Hang muscle clean

3 hang power clean

3 hang squat clean

50 Double unders/Single unders

then

One Round with barbell

6 Deadlifts

4 Hang Cleans

2 Front Squats

Weightlifting

A: Metcon (Weight)

5 UNBROKEN sets for max load

Every 3 min

12 Deadlifts

9 Hang cleans

6 Front squats
Scaling Options

Beginner

6 Deadlifts

4 Hang Cleans

2 Front Squats

Metcon

B: Metcon (Time)

5 rounds for time

20 KB swings 32/24 Kg

20 Box Jumps 24/20″
TC: 15 min

Score: Time

Perform

As Written