CrossFit – Fri, Nov 18
Warm-up
Weightlifting
Front Squat (2 RM)
TC: 15 min
Score: Weight
Scaling Options
Beginner
5×2 @ ascending weight
Intermediate & Perform
As Written
Metcon
Metcon (Time)
6 rounds for time
3 Deadlift 315/225 lbs
9 Box Jumps 24″/20″
Run 200m
Rest 30 seconds after each round
KG: 145/100 KG
TC: 18 mins
Score: Time
Scaling Options
Beginner
3 Deadlift @ Heavy
6 Box Jumps 20″/Plate Jump
100m Run
Intermediate
3 Deadlift @225/155 or 80%
9 Box Jumps 24″/20
200m Run
Perform
5 rounds for time
3 Deadlift @365/275
9 Bar Facing Burpees
Rest 30 seconds After each round
Extra Accessory
Metcon (Weight)
Double Bottom up KB Pullover
5 x 5
Rest as needed between sets
A. General
1 min Row @ increasing intensity
30 sec deep squat T spine rotations
30 sec tall box jumps
B. Specific
3 sets @ascending
3 Back squats
5 Back rack elbow rotations
3 Front squats
*Re rack the bar between the elbow rotations and front squats