03 May CrossFit – Wed, May 3

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds

30 second stiff leg rowing

15 Vertical toe touches

10 Russian KB swings

https://youtu.be/6EDeeGnR rys

B. Specific

2 pause deadlift @ 40-50%

5 x 3 reps

https://youtu.be/d BUbnMe_lwY

In the video, he pauses only on the way up. We want you to pause on the way up AND down.

Weightlifting

Weightlifting (Weight)

Every 3 minutes for 5 sets

3 Deadlift @60%*** + Band

rest 20 seconds

3 power cleans @60%

rest 20 seconds

6 slam balls + 25′ Long jumps

***Deadlift percentage based on power clean***
Scaling Options

Beginner

3 deadlifts

rest 15-20 seconds

6 KBS

rest 15-20 seconds

6 Slam balls

Perform

N/A

Metcon

Metcon (Time)

8 Rounds for time

200m Run

15 Wallballs 20/14lbs
Score: Time

TC: 16 Min

KG: 25/15kg

Intermediate

200m Run

15 Wallballs @ 14/12 lbs