09 Dec CrossFit – Fri, Dec 9
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 sets
30 Jumping Jacks
5/5 Single Leg RDL
10 No Push Up Burpees
10 Scapula Pull Up
15 Hollow Rocks
B. Specific: Positions
5 High Hang Snatch High Pull
5 Hang MuscleSnatch
5 Hang Power Snatch
5 OHS
5 Slow TempoSnatch
Ramp up
Weightlifting
A: Metcon (Weight)
Snatch @135/95lbs
1 rep every 10 seconds for 30 reps
TC: 10
Scaling Options:
Beginner
1 Rep every 20 seconds for 20 reps
Intermediate:
@ 115/75lbs
Metcon
B: Metcon (Time)
For time
15 Thrusters 115/75 lbs
10 Bar Muscle-ups
30 Box Jump over 24/20”
–
10 Thrusters 135/95 lbs
20 CTB
30 Box Jump over
–
5 Thrusters 155/105 lbs
40 TTB
30 Box Jump over 24/20”
KG: 50/35, 60/45, 70/50 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
15 Thrusters @45/35
15 Assisted Pull Ups
15 Box Jump 20″/Plate
10 Thrusters @65/45
30 Ring Rows
15 Box Jump 20″/Plate
5 Thrusters @75/55
30 Hanging Knee Raise
15 Box Jump 20″/Plate
Intermediate
15 Thrusters @75/55
10 Jumping Bar Muscle-ups
30 Box Jump over@24/20”
10 Thrusters @95/65
20 Pull ups
30 Box Jump Over
5 Thrusters @115/75
40 Toes to Eye Level
30 Box Jump over
Perform
15 Thrusters @135/95
15 Bar Muscle-ups
30 Box Jump over
10 Thrusters @155/105
45 CTB
30 Box Jump over
5 Thrusters @185/135
60 TTB
30 Box Jump over
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