CrossFit – Wed, Mar 1

CrossFit Metric – CrossFit

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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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