23 Dec CrossFit – Fri, Dec 23

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CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

10 Hip Rotations 90/90

20 sec. Glute Bridge Hold + 10 reps

5 Upward to Downward Dog

10 Band Pull Apart

10 Banded Strict Press

10 Scapula Pull Up

B. Specific

3 Tall muscle clean with elbow rotations

3 Clean Pulls

3 Tempo Power Cleans

3 Power Cleans

B Specific (Continued)

3 Strict Press

3 Push Press

3 Push Jerk

Weightlifting

A: Clean and Jerk (Power Clean & Push Jerk
1 RM)

No TnG, lift each rep with a 1RM effort

3x 50%

3 x 60%

2 x 70-75%

1 x 78-84%

1 x 92-95%

1 x 101-105% (depending on how the last rep felt)

Scaling Options

Beginner

6 x 2 power cleans + 1 jerk

Metcon

B: Metcon (Time)

6 rounds for time

10 Thrusters 75/55lbs

5 C2B Pull ups

Rest 2 minutes

6 rounds for time

10 Front squats 75/55lbs

5 pull ups
TC: 17 minutes

Score: Total time, subtract the 2 minutes rest

Scaling Options

Beginne r

4 rounds

8 Thrusters @45/35 lbs

5 Jumping Pull ups

—

4 rounds

10 Front Squats @45/35 lbs

5 Jumping Pull ups

Intermediate

10 Thrusters @95/65 lbs

5 Pull ups

—

12-15 Front Squats @75/55 lbs

5 Pull ups

Perform

N/A

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