4/23/18

4/23/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes to Complete:

200 Meter Run

Quad Stretch

50′ Toy Soldiers

50′ Walking Spiderman

50′ Inchworms

50′ 3 Air Squats + 1 Broad Jump

50′ High Knees

50′ Butt Kickers

50′ Toe Walks

50′ Heel Walks

:30/leg Samson Stretch

Side Lunges

Strength

EMOM x 12

Minutes 0-5: Clean Pull + Hang Power Clean + Power Clean + Jerk

Minutes 6-12: Build to a heavy (not 1RM) Power Clean and Jerk

Back Squat (E2MOM)

10 Reps @ 70%

8 Reps @ 75%

6 Reps @ 79%

4 Reps @ 83%

2 Reps @ 88%

Metcon (Time)

For Time:

10-8-6-4-2

Deadlift (275/185)

Bench Press (185/115)

Squat Clean (135/95)
Work in groups of 3 sharing the same barbells/weights if needed due to equipment availability.

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