CrossFit – Mon, Oct 9
Warm-up
Metcon
Metcon (2 Rounds for reps)
At 0:00
21-15-9
Hang clean 135/95 lbs
Bar facing burpees
At 10:00
12-9-6
Squat clean 155/115 lbs
Bar facing burpees
RX+ 155/105lbs, 185/125lbs
TC: 20 minutes
Score: Each set for time
KG: 60/43, 70/55
Scaling options
Beginner
18-15-9
Hang clean @RPE 5/10
Burpees
—–
12-9-6
Squat clean @ same bar
Bar facing burpee step overs
Intermediate
21-15-9
Hang clean @ 60% (RPE 6/10)
Bar facing burpees
At 10:00
12-9-6
Squat clean @70% (RPE 7-8/10)
Bar facing burpees
Perform
Hang clean @155/105lbs
Squat clean @185/125lbs
Extra Accessory
Post Chain (Weight)
5 sets
8 Bent over rows
15 sec Hold on last rep
Rest 2 minutes
A. General
5-10 minutes
Relay Warm up
Teams of 2, 3 or 4
6-10 Shuttle runs (total)
6-10 Shuttle runs Retrieving a Wall Ball
6-10 Band resisted shuttle runs
B. Specific
1. Barbell prep
5 RDL
5 Muscle clean
5 Front Squats
5 Good mornings
2. Hang clean
5 Tall muscle clean
5 Tall power clean, feet onto plates
5 Hang power cleans, Pause in tall position
5 Hang power cleans
Tall clean, feet onto plate:https://youtube.com/shorts/GWTuJwVfVjI?si=RM_b0sdnaPv4GX_F
3. Squat cleans
5 Clean deadlifts
5 Clean high pulls
5 Squat cleans, pausing in tall position
5 Squat cleans