Tuesday, July 12th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

750m Row

1500m Bike

@ easy-moderate

*4 min cap

B. Mobility

30 sec Pigeon Right Leg

30 sec. Pigeon Left Leg

30 sec. Childs Pose

30 sec. Spider Man Stretch Right

30 sec Spider Man Stretch Left

5/5 Lying T-Spine Rotation*

* https://youtu.be/uMWob72Y-EY

C. Specific

Pull:

-3 Clean lift offs (floor to above the knee)

-3 clean pulls

Reception:

-3 Tall muscle cleans

-3 Tall power cleans

-3 Front squat

-3 Tall squat cleans

*We are doing so many tall drills today to reinforce the extension position. As the goal of today’s clean session is to work on the third pull, and this must come from a full hip extension in the squat clean.

Weightlifting

A: Hang Clean (Hang Squat clean)

Every 90 sec – 2 min for 7 sets

1×3 @50%

1 x 3 @60%

2 x 2 @70%

3 x 2 @80%

Scaling Options

Beginner

6×2 @moderate across

Perform

Clean & Jerk

1 x (3+1) @60%

2 x (2+1) @70%

3 x (2+1) @80%

Metcon

B: Metcon (Time)

6 rounds for time

15 Power clean 95/65 lbs

25 Air Squats

7 Bar Muscle-ups
TC:16 min

Scaling Options

Beginner

15 Power clean@ 45/35

15 Air Squats

5 Ring Rows

Intermediate,

Power cleans @ 75/55lbs

C2B

Perform

Multiple short intervals

Every 3mins x 6

18/15 Cal Row

25 Air Squats

7 Bar Muscle-ups

1Comment
  • Dan Helmer
    Posted at 05:29h, 17 June

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