26 Jan CrossFit – Thu, Jan 26

CrossFit Metric – CrossFit

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Warmup (Checkmark)

A. General

2 rounds

10 Banded good mornings

5 Upward to Downward Dog

20 Shoulder Taps

10Band pull apart hold in extension

B. Mobility

Tall kneeling banded internal rotation stretch

10/10 * Pause for 1 second at the top of each rep

C. Specific

Ring dip positions

2 unbroken sets

10-15 second ring support hold

5-10 second bottom of ring dip hold

The goal is to see the athlete lower into the dip hold from the support position with the hips traveling the same distance as the shoulders.

A: Power Clean (Checkmark)

10 singles @ 70%

8 singles @ 75%

6 singles @ 80%

4 singles @ 85%

2 singles @ 90%+
No touch’n go reps

Every 2:30-3 min

Metcon

B: Metcon (Time)

20.1 Remix (10 Rounds for time — 15-minute CAP):

7 Power Clean

10 Lateral Bar Over Burpees

Rx = 135/95

Intermediate = 115/80

Scale/Fitness = 95/65
TC: 15min

Score: Time