CrossFit – Mon, Jun 26

CrossFit Metric – CrossFit

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A. General

10/8 cal Row

10 Hollow Rocks

10 Lying W-Y

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

2 sets

-3 push-up to downward dog

-5 bent over BB rows + pause

-7/7 Banded Y pulls


Shoulder Press (EMOM 8 minutes
2 Strict press @ 75%)

TC: 8 Min

Score: Weight

Scaling Options


Moderate load

Intermediate & Perform

As written


Metcon (Time)

10 rounds for time

20 Renegade Rows (no push up)

10 DB hang cleans 2x 50/35 lbs

RX+ Strict pull ups
TC: 15 minutes

Score: time

KG: 25/15

Scaling Options


5 rounds

10 Jumping Pull ups

10 DB hang cleans @ 25/15lbs

Intermediate L1

10 Jumping pull ups, higher bar

10 DB hang cleans @ 35/25lbs

Intermediate L2

5 pull ups

10 DB hang cleans @ 35/25lbs



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