21 Mar CrossFit – Tue, Mar 21

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

30 sec jump rope

10 Beat swings

10 Plate Good Mornings

10 ReverseLunges

B. Activation

2 sets

8 Hollow banded lat pull-downs

8 Pause ring rows

Gymnastics

Gymnastics Pulling (Weight)

Strict chin ups

5 x 5 @ bodyweight

Rest 30 seconds between sets

Rest 2 minutes after 5 sets, then:

5 x 5 @ weighted

Rest 0:45- 1:00 between sets
TC: 18 minutes

Score: Load

Perform

Strict Chin-ups

5 every 30 sec #bodyweight for 25 reps

Rest 1-2

5 every 45 sec #weighted for 25 reps

Rest 1-2

5 every 45 sec #bodyweight

Metcon

Metcon (4 Rounds for time)

4 rounds for time

80 Double-unders

12 Renegade Rows 2×50/35 lbs

16 Front rack DB Reverse Lunges 2×50/35 lbs

Rest 30 seconds between rounds
TC: 15 minutes

Intermediate

40-80 Double unders

12 Renegade Rows @ 2x 35/25lbs

Lunges @ 2×35/25lbs