28 Sep Wednesday, September 28th 2022
CrossFit Metric – CrossFit
Warm Up (No Measure)
A. General
2 Sets
5/5 Greatest Stretch
10 Hip Rotations 90/90
5/5 Single Leg RDL
10 Bent Over Row
30 sec. OH Hold
B. Specific
3 RDL
3 Tempo hang clean high pulls
3 Hang muscle clean
3 Hang power clean
5 Front Squats
Weightlifting
A: Metcon (Weight)
5 unbroken sets
Every 3 min.
12 Deadlifts
9 Hang cleans
6 Front squats
*Repeat from August 31st*
Scaling Options
Beginner
6 Deadlifts
4 Hang Cleans
2 Front Squats
Metcon
B: Metcon (Time)
For time
60 Wall Balls 20/14lbs
1000m Run
60 Alt. DB Hang Snatch 50/35
TC: 14 min
Scaling Options
Beginner
40 Wall Balls 10/8
800m Run
40 DB snatches @ 25/15 lbs
Intermediate
14/10
1000m Run
@ 35/25lbs
Perform
For time
60 Wall Ball 30/20lbs
1000m Run
30 Power Snatch 135/95lbs
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