Sunday, September 25th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 sets

10/8 Bike/Row/Run/Ski @easy, nose breathing

7 Box jumps, increase power output from rep 1 to 7

B. Mobility

Barbell Front rack mobility drill

30 seconds/side

https://www.youtube.com/watch?v=Rzhf3DXRvaU

C. Specific

C1. At the bottom of a Jerk Dip, perform

3 x 5 double KB Bottom up press

C2. Double KB Hang Clean

3 x 5 @70/53

Weightlifting

A: Metcon (Weight)

Barbell Cycling @50%

EMOM Death by:

2-4-6-8-10…

Hang Power Clean

Push Jerk
On minute 1, perform 2 Hang Power Clean + 2 Push Jerk. on minute 2, perform 4 Hang Power Clean + 4 Push Jerk. And so on until you cannot complete the reps on the minute.

TC: 10 min

Score: Weight

Scaling Options

Beginner

@ 45/35lbs

Intermediate

As Written

Perform

N/A

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 mins

10′, 20′,30′,40′ etcโ€ฆ HS Walk

50 Double-unders between each set
TC: 7 min

Score: Rounds and Reps

Scaling Options

Beginner

OH Plate Carry @15/10lbs

30 Single Unders

Intermediate

DB OH Carry @ 2×35/25lbs

30 Double Unders

Perform

N/A

Extra Accessory

Metcon (Weight)

Explosive Landmine rotational press

3 x 8/side

Rest as needed between sets

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