Friday, August 12th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

3 sets

5/5 Front rack reverse lunges @Barbell

5/5 KB/DB windmills

10 Good Mornings @Barbell

10 Plate Squats

B. Mobility

PNF lat stretch on wall

5 repetitions

– 5 seconds pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

https://www.youtube.com/watch?v=t_geZRV2oUA

C. Specific Reception Drills

Jerk

6 split position strict press

6 Tall split jerk (from heels off the ground & bar at forehead)

6 Tall split jerk (from Heels off the ground & bar in front rack)

3 Tempo Split jerks

Clean

3 Pause front squats

3 Tall squat cleans

3 tempo cleans

Weightlifting

A: Clean and Jerk (Work up to a RPE 9/10 for the day)

Every 90 sec. for 10 Rounds

DO NOT COMPROMISE TECHNIQUE

Scaling Options

Beginner

6 x 2


Metcon

B: Metcon (Time)

5 rounds for time

200m run/Row or Bike 400m

15 DB Deadlifts 2×50/35lbs

6 Bar Muscle-ups
KG: 22.5/15 KG

TC: 15 min

Score: Time

Scaling Options

Beginner

Deadlifts @ 2x 16/12 KG

6 Banded Pull Ups

Intermediate

Deadlifts @ 2×35/25lbs

8 C2B

1Comment
  • แทงหวย24
    Posted at 06:46h, 22 June

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