09 Dec CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

30 sec Plank

6/6 Single Leg Glute

10 Reverse Fly

15 Banded Good Mornings

A: Metcon (Weight)

EMOM 10

M1-M3: 3 Power Cleans 50%

M4 rest

M5-M7: 2 Power Cleans 60%

M8 rest

M9-M10: 1 Power Clean 70%
Power Cleans are not TnG, reset start position for every rep

B: Metcon (5 Rounds for time)

E3MOM for 15 mins (5 rounds):

12 American KB Swings, 24kg/14kg

10 Burpees

12 American KB Swings, 24kg/14kg

10 Box Jump (Step Down), 24/20