16 Aug CrossFit – Wed, Aug 16
CrossFit Metric – CrossFit
Warm-up
A. General
3mins Row or Bike @increasing intensity on each min
10 Empty Bar thrusters
B1. Specific
Jerk
– 3 Split Stance Jerk press
– 3 Tall Jerk, Forehead height*
– 3 Tempo Split Jerk
* Heels elevated, body full extended
B2. Specific
Power Clean
– 3 Tall power clean onto plates
– 3 tempo power cleans
– 6 Front squat 1 & ¼
Tall clean: https://youtu.be/cGt21vwVL0k
Tall clean onto plates: https://youtube.com/shorts/GWTuJwVfVjI?feature=share
Run through complex with members
Weightlifting
Clean and Jerk (Power Clean + Front Squat + Jerk
E2MOM x 5
1 x (1+2+1) @60%
2 x (1+2+1) @70%
3 x (1+2+1) @75%)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 1+1+1
Intermediate
As written
Perform
Power Clean + Squat Clean + Jerk
% as written
Metcon
Metcon (Time)
3 rounds for time
25 Thrusters 45/35 lbs
15 Burpee pull-ups
Extra Accessory
Extra Accessory (Weight)
Iso-dynamic Bent over lateral raise
3 sets
15 reps/side
Alternate side every 5 reps
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