OC 10/2/19

OC 10/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

10 air squats

10 push-ups

2:00 jog in gym

10 good mornings, empty bar

10 behind the neck press, empty bar

10 hang cleans from power position

Couch Stretch 2:00/side

Deadlift (5×4)

Percentages of 1rm

4 x 70%

4 x 80%

4 x 80%

4 x 80%

4 x 70%

*Tempo here is slow on the eccentric (lowering), and explosive on the concentric (raising)

Metcon (Time)

L1 & L2

4 rounds

Row 15/12 cal

10 Double Db squat cleans 50/35

:30 static knee raise hold (knees above parallel)

rest :90 between rounds

* L1 scale DBs to 35/25

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