23 Nov CrossFit – Wed, Nov 23

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 Sets:

5/5 Worlds Greatest Stretch

10 Bottom of Squat with arm reach

0:30 Hollow Hold

6/6 Reverse Snow Angels

5 Upward + Downward Dog

10 Banded OH

30 Jumping Jacks

C. Specific

2 sets

3 Back squats

3 Snatch Btn press

3 Btn Thrusters

3 Tempo OH Squats @ 4 seconds down

Weightlifting

A: Overhead Squat (5 x 3 @ascending

First set @60% of best OH Squat)

Every 2 min.

4 sec. eccentric

Scaling Options

Beginner

Start @ empty bar

*Squat to max depth

Metcon

B: Metcon (Weight)

EMOM 15minutes

Min 1. 8 Thrusters 135/95 lbs

Min 2. 12 Burpees

Min 3. 70 Double-unders
Scale as necessary!!

Intermediate

Min 1. @95/65 lbs

Min 2. 9 Burpees

Min 3. 40 DU or 70 Single Unders