CrossFit – Mon, Nov 28
Warm-up
Weightlifting
Back Squat (5,3,1+
Back Squat at 75%, 85%, 95%
Choose to either max out your last set at 95% or work up to a 1RM single in 3 individual reps.
Back Squat at 75%, 85%, 95%
Choose to either max out your last set at 95% or work up to a 1RM single in 3 individual reps.
Percentages are based on your working 1RM. )
Metcon (Time)
3 rounds for time
15 Thrusters 155/105 lbs
25′ FR lunges 155105 lbs
50′ HS walk (25’/25′)
KG: 70/50 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
15 Thrusters @ 75/55 lbs
25′ Lunges @ bodyweight
50′ OH DB Carry @ 25/15 lbs
Intermediate
15 Thrusters @ 95/65 lbs
25′ FR Lunges @ 9565 lbs
3 Wall Walks
Perform
3 rounds
15 Thrusters @ 155105 lbs
30 GHD Sit Ups
25′ Front rack lunges @ 155105 lbs
50′ HS walk (25’/25′)
Metcon
Extra Accessory
Metcon (Checkmark)
Inclined Prone Ts
4 x 12
lightly loaded with DBs
Hold 5 seconds every 5 reps”
A. General
Row
3mins @ increasing intensity
B. Mobility/Activation
Front rack bent elbow stretch
2 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific (drills)
5 Tall Clean high pulls
5 Tall muscle cleans
5 Tall power cleans, heels elevated
5 Tempo hang Power cleans, pause @ extension
5 Tempo Power Cleans, pause @ extension