CrossFit – Tue, Oct 18

<p><b>A. General</b></p><p>3 rounds</p><p>30 secs on, 30 off</p><p>- Row</p><p>- In and out squats (on plate)</p><p>- Plate ground to OH</p><p> </p><p><b>B. Mobility</b></p><p>Front rack bent elbow stretch</p><p>2 x/side 5sec contract + 5 sec relax</p><p><a href=""></a></p><p> </p><p><b>C. Specific</b></p><p>Third pull:</p><p>Tall muscle clean</p><p>Tall Power Clean (feet onto onto plates)</p><p>—</p><p>First pull:</p><p>Tempo Clean pull</p><p>Tempo Clean pull, pause @ above the knees + vertical jump</p><p>—</p><p>Clean:</p><p>Tempo Clean pull + pause @ above the knees + Power clean (onto plate)</p><p>Tempo Clean (tempo in first pull)</p>

Metcon (Weight)
<p>5sets @ascending</p><p>1 Power clean</p><p>1 Front Squat</p><p> </p><p><i>TC: 15 minutes</i></p><p><i>Score: Weight</i></p><p> </p><p><b><i>Scaling Options:</i></b></p><p><b><i>Beginner</i></b></p><p><i>5 x 2 Power Cleans + 1 Front Squat</i></p><p> </p><p><b><i>Intermediate &amp; Perform:</i></b></p><p><i>As written</i></p>

Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 6minutes</p><p>15/12 Cal Row/Bike</p><p>15 DB Front Squat 2×50/35lbs</p><p> </p><p>4 mins Rest</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 6minutes</p><p>12/9 Cal Row/Bike</p><p>50′ Front Rack Lunges 2×50/35lbs</p><p> </p><p><i>KG: 22.5/15 KG</i></p><p><i>TC: 16 min</i></p><p><i>Score: Rounds and Reps(2)</i></p><p> </p><p><b><i>Scaling Options</i></b></p><p><b><i>Beginner:</i></b></p><p><i>12/9 Cal Row/Bike</i></p><p><i>9 DB Front Squat @2 x 25/15lbs</i></p><p><i>—</i></p><p><i>10/7 Cal Row/Bike</i></p><p><i>25” Walking Lunges @ 1 x 25/15lbs</i></p><p> </p><p><b><i>Intermediate</i></b></p><p><i>DBs @ 35/25lbs</i></p><p> </p><p><b><i>Perform:</i></b></p><p><i>15/12 Cal Bike</i></p><p><i>15 DB Front Squat @2 x 70/50</i></p><p><i>— </i></p><p><i>12/9 Cal Bike</i></p><p><i>50′ Front Rack Lunges @2 x 70/50 after each set</i></p>

Extra Accessory
Metcon (Checkmark)
<p>4sets</p><p>4 Clean Banded Deadlift @100%**</p><p>Right into</p><p>2 High Box Jump</p><p>**Pause 1 sec at the knee in the descent</p><p> </p><p><i>Focus on position in the Clean Deadlift</i></p>