13 Oct Thursday, October 13th 2022

CrossFit Metric – CrossFit

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Warm-up

A. General

Tabata

Perform 2 tabata intervals/movement

– Air squats

– Plate ground to overhead

– Burpees

– Row

C. Specific (before metcon)

5 RDL

5 Muscle clean

5 Strict press

5 Power clean + pause + Jerk

5 Power Clean and jerks

Weightlifting

A: Front Squat (Every 90 seconds x 9 sets)

Warm Up Sets

5 @50%

5 @60%

Working Sets

Set 1-3: 4 reps @70-75%

Set 4-6: 3 reps @80%

Sets 7-9: 2 reps @85%

Scaling Options

Beginner

3 Reps RPE-7/10 across all sets

Metcon

B1: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
TC: 6 minutes

Intermediate:

Grace @ 95/65lbs

B2: Conditioning Test (Time)

Row

For total time

5 x 200m sprint

30 seconds rest between intervals

TC: 12 minutes

Beginner:

5 x 1:00 @ RPE 9, rest 30 seconds

Intermediate :

As written