01 Mar CrossFit – Wed, Mar 1
CrossFit Metric – CrossFit
Warm-up
A. General
30 Jumping Jacks
15 Air Squats
20Banded good mornings
10 Cat Cow
5/5 T Spine Rotations
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific (Drills)
https://youtu.be/kHo1YedpkRE
– 5-7 Rack Deliveries
– 5-7 Muscle cleans
– 5-7 Tall squat cleans (work your way form power to squat)
– 5 Tempo Squat Cleans
Then
Ramp up
Weightlifting
Clean (EMOM 6
3 Squat Cleans @ 65-70%)
Scaling Options
Beginner
3 Cleans @ Quality
Intermediate
As Written
Perform
@65-70%
3 TNG Clean and Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
4 wall walks
10 alternating db hang clean 1×50/35 lbs
15 Abmat Su
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