CrossFit – Fri, Feb 10

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds

10/8 cal Machine

6/6 Clamshell Side Plank

8 Plate Squats

6 pause ring rows

10 Beat swings

B. Metcon prep

2 sets @ working weight

3 Thruster

5 CTB

Gymnastics

A: Skill Practice (Checkmark)

Kipping/Butterfly Technique

Pull ups Kipping

– Box assisted beat swing

– Beat Swing

– Box Lat to fly

– Box Kipping pull ups, both feet or swinging leg off side

Pull ups Butterfly:

– Double leg box circle drill

– Single leg box circle drill
TC: 15 minutes

Score: N/A

Scaling Options

Beginner

Pick 2 of the Pull Up Kipping Progressions

Intermediate

Pick 1 progression from Kipping and 1 from butterfly

Perform

N/A

Metcon

B: OPEN 18.5 = 12.5 = 11.6 Remix (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

3 thrusters @95/65

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaling Options

Beginner

45/35 lb

Jumping Pull-Ups

Intermediate

@75/55 lb

Pull-Ups

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