19 Aug Friday, August 19th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
60sec Jumping Jacks
30sec Banded good mornings
45sec Shuffle Run
30sec Banded Pull aparts
30sec Burpees
B. Mobility
10/10 Worlds Greatest Stretch
10 Cat Cow
10 Bottom of Squat T-Spine Rotation
C. Specific
-Clean-
3 clean deadlift
3 muscle clean
3 power clean
3 front squats
3 Tempo squat cleans
– Jerk-
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)
Weightlifting
A: Clean and Jerk (1 rep max)
3 @50
3 @60
2 @70
2 @80
1 @90
1 @95
1 @100
1 @100+%
Scaling Options
Beginner
Every 2 min for 14 min
2 Clean and Jerk @ Ascending
Metcon
B: Metcon (Time)
5 rounds for time
15 OHS 95/65 lbs
70 DU
TC: 12 min
Scaling Options
Beginner
@ unbroken weight
70 Single Under
Intermediate
@ 75/55
50 DU
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