03 Jan CrossFit – Tue, Jan 3

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

Warm-up

A. General

Row 1 min

10 samson stretch lunges

Row 1 min

30 Banded Monster Walk

Row 1 min

10 Hip rotations 90/90

C. Specific (workout)

3 Clean pulls

3 Power Cleans

3 Thrusters

6 Alternating pistols

3 Burpees

Weightlifting

A: Back Squat (4 x 4 @80-90%
)

Every 2 min.

2 sets @ 80

2 sets @ 85

2 sets @ 90%

Metcon

B: Metcon (Checkmark)

EMOM 14 minutes

Min 1 – 10 Power Clean @135/95 lbs

Min 2 – 15/12 Cal Row/Bike

Min 3 – 10 Box Jump @30/24″

Min 4 – 20 pistols

Min 5 – 15/12 Cal Row/Bike

Min 6 – 10 Thrusters @135/95 lbs

Min 7- 10 Burpees over the bar
Scaling Options

Beginner

Min 1 – 5-7 Power Clean @75/55 lbs

Min 2 – 10/8 Cal Row/Bike

Min 3 – 10 Box Jump @20/plate”

Min 4 – 15 Air Squats

Min 5 – 10/8 Cal Row/Bike

Min 6 – 10 Thrusters @75/55 lbs

Min 7- 5-7 burpees

Intermediate

Min 1 – 10 Power Clean @95/65 lbs

Min 2 – 15/12 Cal Row/Bike

Min 3 – 10 Box Jump @24/20″

Min 4 – 16 pistols to box

Min 5 – 15/12 Cal Row/Bike

Min 6 – 10 Thrusters @95/65 lbs

Min 7- 6-8 Bar facing burpees