08 Mar CrossFit – Wed, Mar 8
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
10 Hip Rotation 90
5/5 Clamshell Side Plank (3s)
7 RDL
7 Bent Over Rows
20 Shoulder Taps
30 sec Plate in and out
B. Mobility
B1. Leg swings
10/10 Front to back
10/10 lateral
B2. Goblet squat + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
https://www.youtube.com/watch?v=ShvTpCsgTiw
C. Metcon Prep
2 sets @ascending
3 Power cleans
6 Wall balls
20 double unders
Weightlifting
Back Squat (Work up to set of 3 @RPE 8/10
Then
2 x 5 @80% of this weight
Focus on moving with as much speed as possible
)
TC: 16 minutes
Score: Weight on Heavy set of 3
Scaling Options
Beginner
Work up to a set of 3, technically sound & full depth
then
2 x 5 @ lighter
Intermediate & Perform
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
8 Power Clean 135/95 lbs
20 Wall balls 20/14 lbs
50 Double-unders
Score: Rounds & Reps
KG: 60/43, 9/6
Scaling Options
Beginner
6 Power Clean @ 65/45 lbs
16 Wall balls @ 14/10lbs
50 Single unders
Intermediate
8 Power Clean @115/75 lbs
20 Wall balls @16/12 lbs
30 Double unders /Max 45 sec attempt
Perform
8 Power Clean and Jerk @135/95
20 Wall balls @20/14 lbs
50 Double unders
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