28 Dec CrossFit – Wed, Dec 28

Announcements

In order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9th

CrossFit Metric – CrossFit

View Public Whiteboard

Warmup (Checkmark)

A. General

2 sets

10 No Push Up Burpees

6 rotating scorpions

3 Explosive push-ups/kneeling push-ups

10 Reverse Snow Angels

20 Shoulder Taps

B. Specific (Bench)

2 sets

10 Empty bar Bench press, control descent

10 Empty bar bent over rows*

*focus on the scapular region, avoid shrugging.

Weightlifting

Floor Press (6 x 6
70-80% or finish heavier than last week)

Every 2 min.

Metcon

B: Metcon (Time)

For Time

From 00-10 min complete

30 Clean and Jerk @135/ 95 lbs

45 Box jump over @24/20′

At the 10 min mark complete

3 rounds for time

10 Clean and Jerk @135/95 lbs

15 Box jump over @24/20′

TC: 20 min
Scaling Options

Beginner

20 Clean and Jerk @95/ 65 lbs

25 Box jump over @20/plate’

3 rounds for time

10 Clean and Jerk @115/75 lbs

10 Box jump over @24/20′