21 Apr CrossFit – Fri, Apr 21
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 sets
1 min. jump rope
10 Alternating Dead bugs
10 Cuban Press
15 I.Y.T
6 Hollow straight arm banded lat pull downs
6 Pause Wallballs (pause in squat)
B. Specific
Advanced & Intermediate: 1-2 sets
5 Beat swings
2-3 Explosive BMU swing: https://youtu.be/NOuEw2-ZfSI
1 BMU / Jumping BMU
Beginner: 1-2 sets
5 Beat swings
3 Empty bar strict press
3 OH medball toss practice
Weightlifting
Shoulder Press (4 sets
3 Strict press* @ 70%
5 bar Muscle up
7 Wall balls 30/20lbs + As high as possible
Rest 2:00 between sets
)
*Take your barbell from the ground
TC: 18 minutes
Score: Weight on bar
Scaling Options
Beginner
3 Strict press @ Moderate to heavy
5 Overhead medball wall toss
Intermediate
3 Strict press @ 70%
5 Jumping bar Muscle up
7 Wallballs @ heavy & As high as possible
Perform
N/A
Metcon
Metcon (Time)
7 rounds for time
30 double unders
3 Power Cleans@ 70%*
TC: 12 minutes
Score: Time
Scaling Options
Beginner
30 single unders
3 Power Cleans
Intermediate
15-30 DU
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