10 Oct Monday, October 10th 2022

CrossFit Metric – CrossFit

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Warm-up

A. General

6 minute rowing technique

2 minutes @ Legs only

2 minutes @ legs + hips

2 minutes @ full stroke, pause at catch

C. Specific (drills)

5 Tall Clean high pulls

5 Tall muscle cleans

5 Tall power cleans, heels elevated

5 Tempo hang Power cleans, pause @ extension

5 Tempo Power Cleans, pause @ extension

Weightlifting

A: Power Clean (In a 10 minute work window, Work up to a 1 rep max power clean

10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90 %
1 @ 95%
1 @ 97%
1 @ 100%+)

TC: 12 min

Score: Weight

Perform:

add a 400m bike erg recovery between each set, you choose weight for each set.

Metcon

B: Metcon (Time)

For Time

30-25-20-15-10

Calories Row

Burpee to target

TC: 18 min

Score: Time

Scaling Options

Beginner

25-20-15-10

Calorie Row

Burpee

Intermediate

Regular burpees

Perform

30-25-20-15-10

30 Cal Ski

30 Bar facing burpees

Rest 4,3,2,1 minutes between rnds

Extra Accessory

Optional

Extra Accessory (Checkmark)

4 sets

20 seconds Seated leg abduction hold

30 seconds Superman hold on GHD or Swiss ball

Rest as needed

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