05 Dec CrossFit – Mon, Dec 5

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Announcements

Hi Team!

 

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Let’sbring smiles to children’s faces on Christmas morning.

CrossFit Metric – CrossFit

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Warm-up

A. General

60sec Row/Bike/Run/Ski @ easy

30sec ClamshellSide Plank

60sec Row/Bike/Run/Ski @ Moderate

30sec Bottom of Squat T-Spine Rotation

60sec Row/Bike/Ski @ Hard

30 sec, wall walk into HS hold / Inchworm

B. Specific

1 set

6/6 Front RackSplit Squats

6 Good Mornings

6 Hang Muscle Snatch

6 Front Squats

6 Push Press

Then load the bar with 50% and perform:

3 Hang power cleans

3 Front squats

3 Jerks

Weightlifting

A: Clean (EMOM 10minutes
3 Hang Clean
3 Front Squat
3 Jerk

@60% of 1RM Clean)

Scaling Options

Beginner

@ controlled weight across all sets

Intermediate & Perform

As Written

Metcon

B: Metcon (Time)

3 rounds for time

750/600m Row

7 Wall walks

50 Wall Balls 20/14 lbs
TC: 25 minutes

Scaling Options:

Beginner

500/400m Row

7 Inch Worms

30 Wall Balls @ Light

Intermediate

600/500m Row

4 Wall walks

40 Wall Balls @ 16/12 lbs

Perform

3 rounds for time

750m Row

100′ HS walk

50 Wall Ball

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