06 Dec CrossFit – Tue, Dec 6
Announcements
Hi Team!
Metric is accepting donations towards the Toy Mountain Campaign and we need your help to collect as many toys as we can until December 15th!
Let’sbring smiles to children’s faces on Christmas morning.
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
30 Jumping Jacks
10 Glute Bridges
20/20 sec Side Plank
5/5 Greatest Stretch
5 Snatch RDL
5 Hang Muscle Snatch
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
1-2 sets of:
3-4 Box Rope clamp progression / 3 Jump + clamp
30 seconds tall kneeling Front rack hold with 1 KB
Then
1 Lay to standing RC / 1-2 Rope climbs
25’ Front Rack carry
Gymnastics
A: Metcon (Time)
3 sets
3 Rope climb or Max strict Chin-ups
100′ KB Front Rack Carry 2x 24/16
25 Butterfly Sit Ups
TC: 12min
Score: Slowest Set
Scaling Options
Beginner
3 Laying to stand Rope Climbs or Assisted Chin Ups
50′ Front Rack Carry @ 2×25/15lbs
Intermediate
1 Rope climb or Max strict Chin-ups
100′ Front Rack Carry @2×35/25
Perform
4 sets
3 Rope climb or Max strict Chin-ups
100′ Front Rack Carry @2×70/50
60 seconds Recovery Cal Bike
Metcon
B: Metcon (AMRAP – Reps)
3 x
AMRAP 4minutes
10 Power Snatch 95/65 lbs
10 Bar Facing Burpees
Rest 2 between each AMRAP
TC: 16 min
Scaling Options
Beginner
7 Power Snatch @45/35
7 Burpees
Intermediate
10 Power Snatch @75/55
10 Bar Facing Burpees
Perform
12 Cal Assault Bike
10 Power Snatch @95/65
8 Bar facing Burpees
Rest 2 between each amrap
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