05 Jul CrossFit – Wed, Jul 5

Announcements

Coaches Sam & Jacob Farewell Dinner:

You are all invited to –

– AMSTERDAM BARREL HOUSE –

87 Laird Dr. –

Saturday, July 15th –

7:15 pm

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

1 minute Single-unders

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

5 Stiff leg empty bar deadlift

C. Specific

– 5/5 Single leg RDL with reach

– 5 Halting deadlift (pause 2 seconds just below the knees on the way up)

– Ramp up deadlift in sets of 5

Weightlifting

Deadlift (2 sets
10 TNG Deadlift @ 40%
Rest 20 seconds
10 TNG Deadlift @ 40%
Rest 20 sec
10 TNG Deadlift @40%
Rest 2-3 minutes
)

TC: 12 minutes

Score: Weight

Perform

@185/125 lbs

Metcon

Metcon (Weight)

AMRAP 12 minutes

4 Front Squats @ 50-60%

12 Box jumps, no rebound @ 30/24″

30 Double-unders
Score 1: Weight on Front Squats

Score 2: Rounds & Reps (AMRAP – Rounds and Reps)

Scaling Options

Beginner

4 Front Squat @ RPE 6/10

12 Box step ups @ 20″

30 Single-unders

Perform

7 rounds for time

4 Front Squat @185/125

30 Double-unders