13 Jan CrossFit – Fri, Jan 13

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

1 Min Row

6 Hip Rotations 90/90

6/6Single leg Glute Bridges

10 Hollow Hold

5 Push Up to Down Dog

8 Good Mornings @barbell

C. Specific

40 Monster Walks

10 Backs Squats @empty

Weightlifting

A: Back Squat (2 RM)

Suggested Progression

8 @50%

6 @60%

4 @70%

4 @80%

2 @85%

2 @90 %

2 @95%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

10 Deficit HSPU @ 3/2″

10 Deadlifts 225/155lbs

18 Cal row
KG: 100/70

Intermediate

5 HSPU/Pike HSPU

10 Deadlifts @ 185/135lbs