17 Feb CrossFit – Fri, Feb 17
Announcements
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CrossFit Metric – CrossFit
Warm-up
A. General
4mins Alternating Tabata:
– Hollow rocks
– Box step ups
– V-ups
– Rotating Scorpions
B. Specific Part A
2 sets
– 10 Banded overhead tricep extension: https://youtu.be/7hTFzDsRYKo
– 10 Bent over Band lat pull downs
C. Specific Metcon
3 reps per arm:
-DB hang clean high pull
-DB hang muscle clean
-DB strict press
-DB push press
-DB jerk
Weightlifting
A: Metcon (Checkmark)
EMOM 12minutes
Min 1: 6 Med Ball overhead toss against wall @ 20/14 lbs
Min 2: 2 Floor Press @70-80%
TC: 12 mins
Metcon
B: Metcon (AMRAP – Reps)
5 x
AMRAP 2mins @RPE 7/10
15 Sit-ups
10 DB step up overs @ 24/20″
Max rep alternating DB Hang Clean and Jerk in remaining time
1 min rest between rounds
DB: 1 x 50/35 lbs
KG: 22.5/15 KG
TC: 15 min
Score: Total DB HC+J Reps
Scaling Options
Beginner
10 Anchored sit ups
6 DB step up overs @ 20/plate”
Max rep alternating DB Hang Clean and Jerk in remaining time
DB: 1×25/15lbs
Intermediate
As Written w/DB: 1×35/25lbs
Perform
5 x Amrap 2mins @RPE 7/10
15 Sit-ups
10 DB step up overs @ 24/20″
Max rep alternating DB Hang Clean and Jerk in remaining time
1 min rest between rounds
DB: 1 x 70/50 lbs
Mobility
C: Mobility (Checkmark)
3 sets
:30/:30 PNF Pigeon
5/5 World’s Greatest Stretch
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