15 May CrossFit – Mon, May 15

CrossFit Metric – CrossFit

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Warm-up

A. General

2 sets

60sec Bike or Row

60 seconds 90/90 Hip Switch

https://youtu.be/YxECcOkUCEY

30sec Air squats with pause at the bottom

C Activation

2 sets

-3 Tempo Back Squats @4.2.X.1

-3/3 Reverse Back rack Lunges with 3 sec hold at the bottom*

-5/5 Cossack squats

*knee hovers 1″ above the floor

Weightlifting

Back Squat (3RM
)

TC: 18 minutes

Score: Weight

Intermediate & Perform

As written

Metcon

Metcon (AMRAP – Reps)

4 x

2 mins AMRAPs

15/12 Cal Bike/Row

Max Clean & Jerk 185/135 lbs

Rest 2 minutes

RX+ 225/155 lbs
TC: 16 Min

Score: Total Reps

KG: 84/60

Perform

15/12 Cal Assault bike

Max Clean & Jerk @225/155 lbs