27 Oct CrossFit – Thu, Oct 27

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

5/5 Greatest Stretch

5 Push Up to Down Dog

30 sec Skipping

10 alternating Curtsy lunges

10 Barbell good mornings

10 Plate Squats

C. Specific

5 Rack Deliveries with elbow rotation

5 Hang Clean High Pull

5 Tall Power Clean

–

5 Hang Power Clean

Weightlifting

A: Hang Power Clean (5 x 3 @80-85%
)

No TNG, reset every rep!

Working Sets (Every 2 min.)

5 sets

3 @80-85%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

60 Double-unders

10 Bar facing burpees

10 Thrusters 75/55lbs

KG: 35/25

TC: 12 mins

Score: Rounds and Reps

Scaling Options

Beginner :

40 Single unders

6 Burpees

6 Thrusters @empty bar

Intermediate

40 Double unders or 60 Singles

10 Bar facing burpees

6 Thrusters @75/55

Perform

Every 3 minutes 12 minutes

10/8 Cal Echo Bike

10 Bar facing burpees

10 Thrusters @75/55