25 Jul CrossFit – Tue, Jul 25
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
30 jumping jacks
10 Scapula Pull Ups
8 Cossack Squats
5/5 Half Kneeling DB Press
30 sec. Frontal Plank Arm Reach
B. Specific
Clean
3 Pause front squats
3 Clean grip vertical jumps
3 Tall squat cleans
3 Hang squat clean
Jerk
6 Tall split jerks, no bar
6 Split position press
6 Tall split jerk (from heels off the ground & bar at forehead)
6 Tall split jerk (from Heels off the ground & bar in front rack)
6 Tall split jerk (from front rack)
3 Tempo Split jerks
Weightlifting
Clean and Jerk (Hang Clean & Jerk
1 x (3+1) @ 60%
2 x (2+1) @ 70%
2 x (2+1) @ 80%
Rest 2 minutes between sets)
Score: Weight
Scaling Options
Beginner
5 x 2+1 @ across
Intermediate
As written
Perform
N/A
Metcon
Metcon (Time)
5 rounds For time
200m Run
12 Burpees to target
6 Bar muscle-ups
TC: 15 minutes
Score: Time
Scaling Options
Beginner
200m jog
6 Burpees / Down & ups
3 Band assisted strict chin ups
Intermediate
200m run
12 Burpees
3 Jumping bar muscle up
Perform
Every 4 min x 5 rounds
2 rounds
12/10 Cal row
6 Burpee box jump 30/24″
3 Ring mu
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