9/6/19 Cycle 3

9/6/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

100′ skip

50′ butt kickers

10 db strict press 25/15

8 medball clean w/:05 hold in bottom

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

10:00 Warmup to your clean weight

*around 15-18 reps in total

Power Clean (4xMax reps)

:90 on

2:30 rest

Singles at 80-85% of 1rm

drop and reset each rep

Metcon (6 Rounds for reps)

L1

Every 2:00 for 12:00 (score each round)

10 Push Press 95/65

5 hand release push-ups

max cal on AAB in remaining time

*restart each 2:00. Score is the 15 reps plus however many calories on the bike you get

Metcon (6 Rounds for reps)

L2

Every 2:00 for 12:00 (score each round)

10 Push Press 135/95

5 hand release push-ups

max cal on AAB in remaining time

*restart each 2:00. Score is the 15 reps plus however many calories on the bike you get

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