Tuesday, August 23rd 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Rounds

10 No Push Up Burpees

20 In and out plate hops

10 Samson lunges

B. Mobility/Activation

30 sec. Childs Pose

30 sec. Cat Cow

20/20 sec. Greatest Stretch

C. Specific (Drills)

– Clean lift off

– Tempo Clean pull with pause

– Tempo Clean with pause

– Tempo clean

– Clean

Weightlifting

A: Clean

Every 2 min.

2 x 5 @ 50% (singles) *

2 x 4 @ 60%

2 x 3 @ 70%

2 x 2 @ 80%

* Perform one power + one squat until you finish your reps, all other sets will be performed as full cleans (a.k.a squat cleans)

Scaling Options

Beginner

4 x 3 @ Technical weight

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

20 Double-unders

10 Wallball 20/14 lbs

10 CTB
KG: 9/6KG

Score: Rounds & Reps

Scaling Options:

Beginner:

40 Single unders

10 Wallballs @ unbroken weight

10 Ring Rows

Intermediate:

Pull ups or Assisted C2B

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