29 Sep Thursday, September 29th 2022
CrossFit Metric – CrossFit
Warm Up (No Measure)
A. General
2 sets
30 Banded Monster Walks
10 curtsy lunges
8/8 Single Leg Glute Bridges
5 Push Up to Down Dog
20 Plank Shoulder Taps
B. Specific
6 x 90/90 hip rotations
5 back squats* @55 and 65
*4sec eccentric
Weightlifting
A: Back Squat (4 x 8 @80% + 4 sec eccentric)
Every 2:30
Metcon
B: Metcon (Time)
5 rounds for time
12 Push Jerks 135/95 lbs
16 TTB
RX+ = 20 TTB
KG: 60/43
TC: 12 min
Score: Time
Scaling Options
Beginner
8 Push Jerks @ unbroken
12 Hanging knee raises
Intermediate
12 Push Jerks @ 115/75lbs
12 Toes to eye level
Perform:
N/A
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