12 Jun CrossFit – Mon, Jun 12
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
2 rounds
30 jumping jacks
10 Cossack Squats
10 Bent Over Rows
10 Plank to Toe Touch
10 Back extension
B. Specific
Box squat ramp up
4-3-2-1-1-1
8 banded mornings between first 3 sets
C. Specific Metcon
With empty bar, 3-6 reps of
Tall clean and press
Tall clean and jerk
Hang clean and jerk
Clean and jerk
Weightlifting
Back Squat (Paused Box Back Squat (2 sec)
4 x 2 @ 60%)
Scaling Options
Beginners
4 x 3 @ Tempo
Intermediate & Perform
As written
Metcon
A: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
TC:5 MIN
Rest 3 minutes then perform B
B: Metcon (Time)
3 rounds for time
400m Run
24 DB Snatch 1x 50/35lbs
TC: 18 minutes (A+B)
Score: Times
KG: 60/43
Scaling Options
Beginner
20 clean & jerks @ 55/35 lbs
—
200m Jog
14 DB Snatch @ 25/15lbs
Intermediate
30 clean & jerks @ 115/75 lbs
—
400m Run
24 DB SNatch @ 35/25lbs
Perform
“Grace”
Rest 5 minutes
3 rounds for time
400m Run
21 KB swings @32/24 Kg
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