17 Apr CrossFit – Mon, Apr 17
Announcements
Bring a friend day is back!!
When: Saturday April 22nd
Cost: FREE
Each member can bring one friend to 9am or 10am class on Saturday April 22nd. Friends are not required to reserve prior, members are!
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
200m Run
10 Reverse Snow Angels
8/8 Single Leg Glute Bridges
90/90 Hip stretch
30 sec Wall Sit
C. Specific
2 sets
12/12 Banded monster walks
4 Box jumps
3 Jump Squats
Then ramp up squat to 80%
Weightlifting
Weightlifting (Weight)
4 sets
3 Back Squats @ 80%
4Box jump
Rest 2:00 between sets
TC: 16 minutes
Score: Weight
Scaling Options
Beginner
4 sets
3 Back Squats
Metcon
Metcon (Time)
5 Rounds for time
10 Thrusters 115/75lbs
200m Run/ Row 18/15 Cals
TC 14 minutes
KG: 50/35
Score: Time
Scaling Options
Beginner
10 thrusters @ 55/45lbs
100m run/ Row 15/12 Cals
Intermediate
10 thrusters @ 95/65lbs
200m run/ Row 18/15 Cals
Perform
3 rounds
10 Thrusters @135/95 lbs
10 x Shuttle run @50′ *
Rest 1:1
3 rounds
15 Thrusters @95/65 lbs
10 x Shuttle run @50′ *
*Set up cones 50′ apart, there back is one rep
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