22 Mar CrossFit – Wed, Mar 22

CrossFit Metric – CrossFit

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Warm-up

A. General

10/8 Cal Row

10 Deep squat T spine rotations

20/20 Sec Side Plank

8/8 Single Leg Glute Bridges

10 Rotating scorpions

8 RDL @Barbell

8 Bent Over Row

5 Front Squats

Weightlifting

Clean Drills (Checkmark)

1. Rack Delivery Drill

2. Tall Muscle clean

3. High hang Power clean

4. Low hang power clean

5. Slow pull power clean
TC: 15 mins

Score: N/A

Metcon

Metcon (Weight)

EMOM 10minutes

Odd-15/12 Cal Row/Bike/Ski (100-200m run)

Even- 1 Power Clean + 2 Front Squats @ 65%

Right into

EMOM 10minutes

Odd: 15/12 Cal Row/Bike/Ski

Even: 14 DB Hang Clean & Jerk 2×50/35lbs
Scaling Options

Beginner

EMOM1

Odd- 40 seconds Machine

Even- As written, Light

EMOM 2

Odd- 40 seconds Machine

Even- 10 DB HPC & push press @ 2×25/15lbs

Perform

EMOM 20

Odd: 15/12 Cal Echo Bike

Even: 14 DB Hang Clean & Jerk @2×50/35lbs