05 Oct CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

30″ Supinated Passive Hang

25 Glute Bridges

20 Plate Good morning

10 Plate Squats

10 Push Ups

A: Metcon (Weight)

EMOM 15:

M1: Front Squat

M2: Push Press

M3: rest

Rnd 1: 6 reps @ 55%

Rnd 2: 5 reps @ 60% of max FS

Rnd 3: 4 reps @ 65% of max FS

Rnd 4: 3 reps @ 70% of max FS

Rnd 5: 2 rep @ 75% of max FS

Push Press Reps are FS – 1 rep.

So Rnd 1 do 6 FS and 5 PP.

B: Metcon (3 Rounds for reps)

AMRAP 3

12 Thrusters, 75/55

9 Pull Ups / Ring Rows

6 Bar Facing Burpees

rest 2 minutes

AMRAP 3

9 Thrusters, 95/65

7 CTB Pull Ups / Steep Ring Rows

5 Bar Facing Burpees

rest 2 minutes

AMRAP 3

6 Thrusters, 115/75

5 Bar MU / Jumping 5 second negatives

3 Bar Facing Burpees

Fitness:

65/45,

75/55,

95/65,