01 Jul Friday, July 1st 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific
2 sets
3 clean first pull
3 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)
Weightlifting
A: Clean and Jerk (1 rep max)
Every 90sec. for 8 sets
The goal here is to set a baseline so we can work going forward!
No missed reps! Have at least 10 more lbs in the thank.
Scaling Option
3 Clean and Jerk @ moderate
Metcon
B: Metcon (Time)
2 rounds for time
50 WallBalls 20/14lbs
50 KBS 24/16 KG
TC: 12 minutes
Scaling Option
Beginner
40 Wall Balls 14/10lbs
30 KBS @16/9 KG
Intermediate
50 Wall Balls 16/12 lbs
50 KBS @ 20/12 KG
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