CrossFit – Wed, Nov 16

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

1 min Row

10 World’s Greatest Stretch

5 Upward to Downward Dog

15 “IYT”

6/6 Single Leg RDL

C. Specific

-5 No contact, no hook, muscle cleans

-5 Clean first pulls

-5 Clean pulls

-5 tall cleans

-5 tempo cleans

Weightlifting

A1: Muscle Clean (Max for the day)

A2: Metcon (Weight)

Power Clean + Squat Clean

6 x 1 + 1 @130% of A1
TC: 20 min

Score: Weight

Scaling Options

Beginner

1.Heavy Power Clean for the day

2. 6 x 1+1 @ 70% of Power Clean Above

Intermediate & Perform

As Written

Metcon

B: Metcon (Time)

For time

30 Power Clean @75%

Every 90 seconds, perform 10 V-Ups

Start with the V-Ups
TC: 12 min

Score: Time

Scaling Options

Beginner

30 Power Cleans @ 75/55lbs

Every 90 seconds, perform 10 Alternating Single Leg V Ups

Intermediate

As Written

Perform

For time

30 Power Clean @75%

Every 90 seconds, perform 10 GHD Sit-ups

Start with the GHD Sit-ups

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