28 Nov CrossFit – Mon, Nov 28

CrossFit Metric – CrossFit

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Warm-up

A. General

Row

3mins @ increasing intensity

C. Specific (drills)

5 Tall Clean high pulls

5 Tall muscle cleans

5 Tall power cleans, heels elevated

5 Tempo hang Power cleans, pause @ extension

5 Tempo Power Cleans, pause @ extension

Weightlifting

A: Power Clean (In a 12 minute work window, Work up to a 1 rep max power clean

10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90 %
1 @ 95%
1 @ 97%
1 @ 100%+)

Scaling Options

Beginner

Every 2 min for 10 min

3 Power Cleans @ ascending weight*

Perform :

add a 400m bike erg recovery between each set, you choose weight for each set.

Metcon

B: Metcon (Time)

3 rounds for time

15 Thrusters 155/105 lbs

8 FR Lunges 155105 lbs

3 Wall Walks
KG: 70/50 KG

TC: 15 min

Score: Time

Intermediate

15 Thrusters @ 95/65 lbs

8 FR Lunges @ 95\65 lbs

3 Wall Walks