16 Oct CrossFit – Sun, Oct 16

CrossFit Metric – CrossFit

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Warm-up

A. General

2 sets

30 sec Machine sprint

25/25’ Single KB OH Carry @ heavy

C. Activation

2 sets

5/5 Single arm bench press*

5/5 Dead Bug KB Pullover

https://www.youtube.com/watch?v=1OPKubsYFPs

5/5 Single leg RDL

*Work on the below POP’s one arm at a time

Weightlifting

A: Metcon (5 Rounds for reps)

DB Bench press

6-4-2-2-2

After each set perform a max rep Ring row with feet elevated

TC: 15 minutes

Scaling Options:

Beginner:

5 x 4 @ across

5-10 ring rows

Intermediate :

As written

Metcon

B: Metcon (Time)

5 rounds

5/5 DB Hang Clean 1x 80/60lbs

100’ Sled/Plate push @ hard

100′ Farmer Carry 2×80/60lbs

Rest 1 min between rounds

KG: 35/25 KG

TC: 20 min

Score: Time

Scaling Options

Beginner

5/5 DB Hang Clean @1×35/25

100’ Sled/Plate push

100′ Farmer Carry @35/25 x 2

Intermediate

5/5 DB Hang Clean @1×50/35

100’ Sled/plate push

100′ Farmer Carry @50/35 x 2

Extra Accessory

Metcon (Checkmark)

Seated good mornings @ empty bar

3 x 12-15 reps

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