14 Feb CrossFit – Tue, Feb 14
Announcements
For those who signed up to participate in the Open, you should have received an email from your Team captain. If you signed up and did not receive a message please let one of the coaches know!!
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
1 min row @ increasing intensity
10 Hip rotations90/90
20 Banded good mornings
10 Curtsy lunges
B. Activation
3 sets @ascending
20 Banded monster walks
2 Front squats + 2 Pause Front Squats (3 sec)
https://youtu.be/y2ans2J-cfo
Weightlifting
A: Front Squat (EMOM 8minutes
4 Front Squats @65-75%)
TC: 8 min
Scaling Options
Beginner
4 reps @ light to moderate
Intermediate
As Written
Perform
Every 30sec X 8
4 rep @65%
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
6 Bar facing burpees
9 Deadlift 185/135 lbs
12/10 Cal Row
TC: 15 min
Scaling Options
Beginner
6 Burpees
9 Deadlift @105/75 lbs
8/6 Cal Row
Intermediate
6 Bar facing burpees
9 Deadlift @155/105 lbs
12/10 Cal Row
Perform
Amrap 15 @RPE 7
6 Bar facing burpees
9 OH Squat @115/75 lbs
12/10 Cal Row
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