08 Jun CrossFit – Thu, Jun 8
Announcements
NEW Weekly Olympic Lifting Classes:
Every Tuesday at 4:30 pm
Every Thursday at 6:30 pm
Coached by Matheus
Starting this week!!
CrossFit Metric – CrossFit
Warm-up
A. General
A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike or Skip or Run
25’ Bear Crawl* (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
*knee hovers 1″ above the floor
B. Specific
2x 5 Thrusters Ascending to working weight
EMOM 4
100m Row @ increasing S/M
Technique
1. Rowing Pick drills
– Arms only:
– Hip + arms
– Legs + Hips + Arms
2. Thruster drills
– Front Squats (full grip)
– Thrusters (As singles)
– Thruster (cycling)
Metcon
Metcon (Time)
3-6-9-12-15-18
Cal Row
Thrusters 95/65 lbs
TC 15 Minutes
Score: Time
KG: 43/30
Scaling Options
Beginner
3-6-9-12-15
Cal Row
Thrusters 45/35 lbs
Intermediate
3-6-9-12-15-18
Cal Row
Thrusters 75/55 lbs
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