02 Aug CrossFit – Wed, Aug 2

CrossFit Metric – CrossFit

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Warm-up

A. General

400m jog/2 min bike or Row

2 sets

10 Plate Ground to OH

20 Plank Shoulder Taps

5 Push Up to Toe Tap

10 Glute Bridges

20 sec Glute Bridge March

C. Specific

-5 Tempo Front Squats @4.2.X.1

Jerk

-5 Split jerk balance

-5 tall jerks

Clean

5 Tall cleans

5 Hang Clean

5 Tempo cleans

C&J

3 Cleans + 3 Jerks

Weightlifting

Clean and Jerk (5 x 1 @ moderate-heavy weight
)

TC: 12 mins

Score: Weight

Scaling Options

Beginner

5 x 2 + 1

Metcon

Metcon (Time)

5 rounds

200m Run

10 Deadlifts 225/155 lbs
Score: Time

KG: 100/70

TC: 10 minutes

Perform

N/A