24 Nov CrossFit – Thu, Nov 24

CrossFit Metric – CrossFit

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Warm-up

A. General

3 min machine, easy pace

B. Mobility

4 Inch worm/ DWD/Lizard

Barbell Front Rack/Thoracic Spine Rotation

5 Clean Grip RDL

C. Specific

Pull:

-3 Clean lift offs (floor to above the knee)

-3 clean pulls

Reception:

-3 Tall muscle cleans

-3 Rack deliveries

-3 Tall power cleans

-3 Front squat

-3 Tall squat cleans

Weightlifting

A: Metcon (Weight)

Work up to a heavy complex for the day

3 Cleans

3 Front Squat
TC: 15 min

Score: Weight

Perform

N/A

Metcon

B: Metcon (Time)

5 rounds for time

15 Snatch 95/65 lbs

5 Bar Muscle-ups

rest 1 minute
KG: 45/30 KG

TC: 15 min

Score: Time

Perform

N/A