02 Nov CrossFit – Wed, Nov 2

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 sets

5/5 Greatest Stretch

10 Rotating T spine squat

5/5 Single Leg RDL

30 sec. Wall Sit

15 Hollow Rocks

B. Specific

5 Front rack elbow rotations

3 Hang clean pull high pull

3 Tempo power cleans

3 Pause Front squats (2 sec. in the bottom)

–

3 Squat Cleans

Weightlifting

A: Clean (Power Clean + Squat clean
5 x 1 + 1 @ 80%+)

Every 90 sec.

50%

60%

70%

5 x 80%

Scaling options

Beginner

5 x 3 + 3 @Moderate

Metcon

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
TC: 12mins

Perform

Using tabata intervals:

150 wall balls for time @30/20 lbs