05 May 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
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
Sorry, the comment form is closed at this time.