05 Jan CrossFit – Thu, Jan 5
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
Warm-up
A. General
2 Rounds
5/5 Greatest Stretch
10 PVC Behind the Neck Press
20 sec Hold + 10 Glute Bridges
10 Bottom of Squat Rotations
8 Plate Ground to Overhead
20 sec Plate OH Hold
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
@snatch grip
5 Good mornings
5 BTN press
5 Snatch Balance
5 OHS
Weightlifting
A: Metcon (Weight)
5 sets @ RPE 7/10
2 Snatch grip push press behind the neck
2 OH Squat
TC: 15 min
Score: Weight
Scaling Options
Beginner
1 Snatch Grip Behind the Neck Push Press
2 OH Squat
Intermediate
As Written
Metcon
B: Metcon (Time)
5 rounds for time
20 Hang Cleans 95/65 lbs
500m Row or 1k C2 Bike
KG:45/30 KG
TC: 20 mins
Score: Time
Scaling Options
Beginner
12 Hang cleans @ 55/45 lbs
500m Air Bike / 250m Row / 200m run
Intermediate
20 Hang cleans @75/55 lbs
1Km Air Bike / 500m Row / 400m run
Perform
5 rounds
30 Squat cleans @95/65 lbs
1Km Echo bike
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