22 Aug CrossFit – Tue, Aug 22

CrossFit Metric – CrossFit

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Warm-up

A. General

Wall ball Partner warmup

– Chest toss

– Lateral toss

– Wall ball toss

C. Specific

Drills: Focus on maintaining shoulders on top/in front of the bar

– Clean lift off

– Clean Halting Deadlift: https://youtu.be/uZ_vYv4C03A?t=12

– Halting Power Clean (Halting @ power position)

– Halting Squat Clean (Halting @ power position)

– Front Squats

Weightlifting

Clean (Squat Clean + Front Squat

(2+1) @65%
(2+1) @75%
(2+1) @80%
(2+1) @77%
(2+1) @82%
(2+1) @80%
(2+1) @85%

Rest 2 minutes between sets)

TC: 20 minutes

Score: Weight

Intermediate

As written

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

2-4-6-8-10…

Burpee Box Jump 30/24″

Wall ball 20/14 lbs
Score: Rounds & Reps

KG: 9/6

Intermediate

2-4-6-8-10…

Burpee Box Jump @24/20″

Wall ball @ 16/12 lbs

Extra Accessory

Upper Accessory (Weight)

Single arm DB bench press

3 x 12reps @as heavy as possible

Hold every rep for 2 sec at top

No rest between arms, rest 60 sec between sets