19 Sep Monday, September 19th 2022

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

3 Rounds

20 sec Machine @ easy

10 sec Machine @ hard

50’ Bear Crawl with a light DB in each hand

B. Mobility

Foam roller wall slide with mini band around wrist

10 repetitions slow and controlled

C. Specific

4 Banded Piked HSPU*

8 Alternating DB strict press

50’ DB OH walk

https://youtu.be/qeyrmuNnsfc

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 8minutes

3-8 Strict HSPU
TC: 8 min

Score: Reps

Perform

Progression 3

4 sets

strict hspu X%

Rest as little as possible between unbroken sets.

+10% from last week

Metcon

B1: Metcon (Time)

At 0:00

21-15-9

Hang clean 135/95lbs

Burpees
10 min Cap

B2: Metcon (Time)

At 10:00

12-9-6

Squat clean 155/105lbs

Burpees Over the Bar
TC: 18 min

Perform

155/105

185/125

Extra Accessory

Metcon (Weight)

5 sets

8 Seal rows @ unbroken (moderate)

Hold last rep at the top for 15sec

Rest 2 minutes
*This must be fast and the pulling must be smooth and continuous.