14 Dec CrossFit – Wed, Dec 14
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
3 sets
1 min Easy shuttle runs
10 Bent Over Rows
5 Push Ups to Down Dog
5/5 Bottom of Squat T Spine Rotation
B. Specific (Bench)
2 sets
10 Empty bar Bench press, control descent
5 Plyo Push Ups
https://youtu.be/QlsBDcMK9EY
C. Specific (Metcon)
10 air squats AFAP
rest
10 DB squats AFAP
rest
10 DB thrusters AFAP
Find working weight for workout.
Weightlifting
Floor Press (6 x 10 @60%)
Every 2 min.
Scaling Options
Beginner
5-6 x 5-8 reps @controlled weight
Intermediate
6 x 10 @ 40-50%
Perform
Bench press
10 x 10 @60%
Metcon
B: Metcon (Time)
5 rounds for time of:
10 DB Thrusters 2×50/35 lbs
150′ Farmer carry 2×50/35 lbs
KG: 22.5/15 KG
TC: 14 min
Score: Time
Scaling Options
Beginner
10 dumbbell thrusters @25/15 lbs
150′ farmers carry
Intermediate
10 dumbbell thrusters @35/25 lbs
150′ farmers carry
Perform
10 dumbbell thrusters @50/35 lbs
150′ farmers carry
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