19 Jul CrossFit – Wed, Jul 19

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

10 Butterfly Bridges

16 Quadruped Shoulder Taps

8 Plate Ground to OH

20 sec OH Hold

10 Calf Raises

20 sec Plate Toe touches

B. Specific

3 Clean deadlift

3 Muscle clean

3 Power clean

3 Tempo squat cleans

3 Jerk dips

3 Push press

3 Jerk

3 tempo clean & jerk (slow down first pull)

Weightlifting

Clean and Jerk (Find a Heavy Single for the Day)

TC: 15 min

Score: Weight

Intermediate & Perform

As written

Metcon

Metcon (5 Rounds for time)

Every 3 minutes for 15 minutes

8 OH Squats 135/95 lbs

200m Run
TC: 15 minutes

Score: Each round for time

KG: 60/43

Perform

8 OH Squats @135/95 lbs

400m Run