CrossFit – Fri, May 5

Announcements

CrossFit Metric will be CLOSED for renovations:

Saturday the 13th & Sunday the 14th

We appreciate your understanding and support.

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

30 second stiff burpees

15 Vertical toe touches

10 Russian KB swings

Vertical toe touches https://youtu.be/6EDeeGnRrys

B. Activation

2 sets

7 Tall kneeling Banded Angels

5 Banded wall slides

5 x 1 1/2 press*

*Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep.

C. Metcon Specific

-3 Hang RDL: To top of the knee

-3 Hang clean pulls

-3 Hang muscle cleans

-3 Hang power cleans

-5 Back squats

-5 OH Squats

Weightlifting

Shoulder Press (In 8 sets work up to a 2RM
)

Scaling Options

Beginner

5 x 2 @ 3.1.0.1

Intermediate

As written

Perform

Strict press

2RM + 20% bands

Metcon

Metcon (Time)

3 rounds for time

5 Burpee over wall @48/40″

5 Ring Muscle-ups

Rest 2 minutes after the 3rd round

3 rounds @95/65 lbs

21 OHS

21 Hang Power Cleans
Score: Time – 2 minutes

TC: 16 minutes

KG: 43/30

Scaling Options

Beginner

5 Burpee step up overs

5 Box/Assisted ring dips

15 OHS @ 45/35

15 Hang cleans @ 45/35

Intermediate

5 burpee wall climbs @ 40″

5 Feet assisted RMU

21 OHS

21 Hang cleans

Perform

0:00

3 rounds

5 burpee wall jumps @48/40″”

3/2 rope climbs @20/15′

10:00

3 rounds @95/65 lbs

21 OHS

21 Hang cleans

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