28 Sep Wednesday, September 28th 2022

CrossFit Metric – CrossFit

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Warm Up (No Measure)

A. General

2 Sets

5/5 Greatest Stretch

10 Hip Rotations 90/90

5/5 Single Leg RDL

10 Bent Over Row

30 sec. OH Hold

B. Specific

3 RDL

3 Tempo hang clean high pulls

3 Hang muscle clean

3 Hang power clean

5 Front Squats

Weightlifting

A: Metcon (Weight)

5 unbroken sets

Every 3 min.

12 Deadlifts

9 Hang cleans

6 Front squats

*Repeat from August 31st*
Scaling Options

Beginner

6 Deadlifts

4 Hang Cleans

2 Front Squats

Metcon

B: Metcon (Time)

For time

60 Wall Balls 20/14lbs

1000m Run

60 Alt. DB Hang Snatch 50/35
TC: 14 min

Perform

For time

60 Wall Ball 30/20lbs

1000m Run

30 Power Snatch 135/95lbs