06 Jul CrossFit – Thu, Jul 6

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

2 sets

5/5 Single Leg Glute Bridges

12 Hollow Body Alt. V -Ups

5/5 Half Kneeling Landmine Press

12 Banded chest rows

30 sec Plate toe touches*

* https://youtu.be/2WUR-evvhAw

C. Metcon Specific

2 rounds of

5 HSPU (and scales)

20 seconds butt kicks

5 power cleans

20 seconds static A skip

5 Beat swing/5 pull ups (rnd 2)

Weightlifting

Clean (No feet power clean
5 x 3 @30-50% of max clean
Rest 60-90 seconds between sets)

TC: 15 minutes

Scaling Options

Beginner

5 x 3 @ technical load

Metcon

Metcon (Time)

For time

50 HSPU

800m Run

50 Power cleans 135/95 lbs

800m Run

50 Pull-ups

*Please SCALE DOWN accordingly
TC: 18 minutes

Intermediate L2

25 HSPU

800m run

50 Power cleans @ 115/75lbs

800m run

25 Pull ups