12 Dec CrossFit – Mon, Dec 12
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.
Metric Christmas party at SMOKESHOW BBQ!!! See email for the link to RSVP by Wednesday December 14th.
CrossFit Metric – CrossFit
Warm-up
A. General
30 Jumping Jacks
10 samson stretch lunges
30 air squats
30 Banded Monster Walk
B. Specific (Metcon)
3 sets @ ascending
3 Snatch high pulls
3 Power snatch
3 clean pulls
3 power cleans
3 jerk dips
3 push press
Weightlifting
A: Back Squat (6 x 10 @ 50-60%
)
Every 2 min
TC : 12 Min
Scaling Options:
Beginner:
5 x 6-10 @ light
Intermediate:
6 x 10 @ 40-50%
Perform:
10 x 10 @ 60%
Metcon
B: Metcon (Time)
3 sets
10 Snatch 135/95 lbs
1 min Recovery Machine or Jog
15 C&J 135/95 lbs
1 min Recovery Machine or Jog
20 Push press 135/95 lbs
Rest 2 mins between sets
KG: 60/45KG
TC: 21 min
Score: Time
Scaling Options
Beginner
5 Snatches
1 min recovery
10 Cleans
1 min Recovery
15 Push presses
@ light
Intermediate
10 Snatches @95/65 lbs
1 min Recovery
15 C&J @95/65 lbs
1 min Recovery
20 Push press @95/65 lbs
Perform
3 sets
10 Snatches @135/95 lbs
1 min Recovery C2 Bike
15 C&J @135/95 lbs
1 min Recovery C2 Bike
20 Push press @135/95 lbs
Rest 3 mins between sets
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