9/11/19 Cycle 3

9/11/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)



-Child’s Pose 1:00

-Dragon Pose (long lunge, knee on ground 1:00/side

-Frog Pose 1:00

-Pigeon Pose 1:00/side

-Reverse Wrist Stretch 1:00


Warmup Clean for 8:00 in preparation for clean complex

Metabolic Clean Complex (6×2)

75% of your 1rm

* it is 2 reps of the complex. Each rep is unbroken, don’t remove hands from bar

Power Clean-Hang Power Clean-Squat Clean-Hang Squat Clean-Split Jerk

Metcon (Time)


3 Rounds

50′ Back Rank Walking Lunge Steps 95/65

200m Run

80 Single Unders

(12 Minute Cap)

Metcon (Time)


5 Rounds

50′ Back Rank Walking Lunge Steps 135/95

200m Run

40 Double Unders

(15 Minute Cap)

Metcon (No Measure)

Grunt Work

4x800m run

rest 2:00

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