14 Jun CrossFit – Wed, Jun 14

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

View Public Whiteboard

Warm-up

A. General

3 sets

200m Run

10 Wall Balls

10 Banded T pull aparts

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

Weightlifting

Weightlifting (Weight)

4 sets

1 Back Squat @ 85%

– Rest 30 sec

4 Box clear overs

– Rest 30 sec

6 Squat clean WB @30/20 lbs

– Rest 30 sec

12 Jump squats

Rest 2 minutes
TC: 18 minutes

Score: Weight on Back Squat

Intermediate

As written (scale WB down to 20/14lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

8 DB Thrusters 2x 50/35 lbs

8 Burpees over DBs
Score: Rounds & Reps

KG: 22.5/15

Perform

Amrap 10mins

8 DB Thrusters @ 2x 50/35 lbs

8 TTB