23 Aug Tuesday, August 23rd 2022
CrossFit Metric – CrossFit
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
Sorry, the comment form is closed at this time.