21 Jun CrossFit – Wed, Jun 21

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

10 Air Squats

10 Plate ground to overhead

10 Cossack Squats

10 Wide Stance Good morning

C. Specific

2 sets

5 Wide stance glute bridge

3 Squats @barbell / 50%

Tempo 3.1.X.1

Weightlifting

Back Squat (Build to 3RM in 7 sets)

Score: Weight

TC: 15 minutes

Intermediate & Perform

As written

Metcon

A: Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
Rest to the 7 minute mark, Then

B: Metcon (Time)

For time

75 Wall balls 30/20 lbs
TC:

Diane: 6 min

Total: 13 min

Score: Time for Diane & wall balls

KG: 100/70

Intermediate L2

21-15-9

Deadlift 185/135 lbs

7 HSPU each round

—-

75 Wall balls @ 20/14 lbs