06 Feb CrossFit – Mon, Feb 6

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

1 min Machine

8/8 Banded Monster Walk

6 DB deadlifts

4 DB muscle cleans

2 DB lunges

C. Specific

3 sets

5 Back squats @3sec down + ascending

8/8 single leg glute bridges

Weightlifting

A: Back Squat (5 @ 40%
5 @ 50%
5 @ 60%)

Every 2 min

Tempo: 3.2.X.1

Scaling Options

Beginner

3×5 @ ascending light

Metcon

B: Metcon (AMRAP – Reps)

EMOM 14minutes

Odd:

8 DB Deadlifts

6 DB cleans

4 DB Lunges @2 x 50/35 lbs

Even : 40 sec Max Effort Burpees over the DB’s
Score: Total Burpees

Intermediate

Odd:

8 DB Deadlifts

6 DB cleans

4 DB Lunges @2 x 35/25 lbs

Even: 40 sec Max Effort Burpees over a DB

Effort Burpees over the DB’s