19 Jun CrossFit – Mon, Jun 19

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

60 sec Jump rope

10 Wide Stance Good Mornings

10 Air Squats

10 Empty bar sumo deadlift

10 Empty bar thrusters

C. Specific

3 sets

3-2-1 Sumo Deadlifts @ ascending

3 Russian KB Swings

Weightlifting

Weightlifting (Weight)

EMOM 15 minutes

Min 1: 1 Sumo Deadlift @ 85%

Min 2: 8 Russian KB Swings @Heavy

Min 3: 4 Broad jump
Score: Weight on Sumo deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

5 Thrusters 155/105 lbs

15 TTB

60 Double-unders
Scaling Options

Beginner

5 Thrusters @ 55/45lbs

15 Sit Ups

60 Singles-unders

Perform

Amrap 15

5 Thrusters @ 185/135 lbs

15 GHD sit-ups

60 Double-unders