18 Oct CrossFit – Tue, Oct 18

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds

30 secs on, 30 off

– Row

– In and out squats (on plate)

– Plate ground to OH

C. Specific

Third pull:

3 Tall muscle clean

3 Tall Power Clean

—

First pull:

3 Tempo Clean pull

3 Tempo Clean pull, pause @ above the knees + vertical jump

—

Clean:

3 Slow Pull Power clean

Weightlifting

A: Metcon (Weight)

Every 2 min for 5 sets

1 Power clean

1 Front Squat

*increase weight every set*

Scaling Options:

Beginner

5 x 2 Power Cleans + 1 Front Squat

Metcon

B1: Metcon (AMRAP – Rounds and Reps)

AMRAP 6minutes

15/12 Cal Row/Bike

15 DB Front Squat 2×50/35lbs

4 mins Rest

B2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6minutes

12/9 Cal Row/Bike

50′ Front Rack Lunges 2×50/35lbs

TC: 16 min

Score: Rounds and Reps(2)

Scaling Options

Beginner:

12/9 Cal Row/Bike

9 DB Front Squat @2 x 25/15lbs

—

10/7 Cal Row/Bike

25” Walking Lunges @ 1 x 25/15lbs

Intermediate

DBs @ 35/25lbs

Perform:

15/12 Cal Bike

15 DB Front Squat @2 x 70/50

—

12/9 Cal Bike

50′ Front Rack Lunges @2 x 70/50 after each set