30 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

5 “IYT”

5 RDL

5 Clean + Elbow Rotation

3 Strict Press

3 Push Press

A: Metcon (Weight)

EMOM 10

M1: Strict Press, 4-6, 30X1

M2: Ring Rows, 10-12, 3011

– Ring Rows: challenge yourself by increasing angle of body and using prescribed tempo.

B: Metcon (Time)

For time against a running clock:

2 rounds:

10 Power Clean & Push Press, 95/65

10 Toe to Bar

rest 1 minute, then:

2 rounds:

8 Power Clean & Push Jerk, 135/95

10 Toe to Bar

rest 1 minute, then:

2 rounds:

6 Power Clean & Jerk, 155/105

10 Toe to Bar

Fitness: 65/45, 75/55, 95/65, Hanging Knee Raises

Rx+: 115/75, 155/105, 185/125