17 Aug Wednesday, August 17th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 rounds
10 Cal Row
10 Rotating 90/90 Hip Stretch
10/10 Single Leg Glute Bridge
15 Hollow Rocks
10/10 Worlds Greatest Stretch
B. Specific
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-3 Broad Jumps
Weightlifting
A: Front Squat (1 rep max)
Every 2 min. for 8 Sets
5 @50
3 @60
3 @70
2 @80
1 @90
1 @95
1 @100
1 @100+ %
Scaling Options
Beginner
Every 2 min for 14 min
3 Front Squat @ Ascending
Metcon
B: Metcon (Time)
2 rounds for time
50 Wall balls 20/14 lbs
50 Cal Row
50 DB Snatch 1×50/35 lbs
50 Reverse Lunges 1×50/35 lbs
TC: 20 min
Scaling Options
Beginner
2 rounds
30 Wall balls 14/10 lbs
30 Cal Row
30 DB snatch 1x light
30 Reverse lunges
Intermediate
2 rounds
40 Wall balls 20/14 lbs
40 Cal Row
40 DB snatch 1×35/25 lbs
40 Reverse Lunges
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