8
Nov
Metcon Friday!
CrossFit FTM – CrossFit
Warm-up
Burgener Power Clean (No Measure)
External Shoulder Rotation 1 min/side
Pigeon Pose 1 min/side
2 Rounds:
3 Power Shrugs
3 High Pulls
3 Muscle Cleans
3 Front Squats
3 Power Cleans (Hip)
3 Power Cleans (Knee)
Weightlifting
3 Deadlift + 2 Hang Clean + 1 Push Jerk complex (1 x EMOM 10 @ 65%-90%)
Get through all 6 reps as fast as possible. Focus on getting elbows up and receiving the bar on the shoulders. Transition into the jerk as quickly as possible.
Gymnastics
Ring Dips (5×5 strict + 5-10 kipping. Rest 10 Seconds between)
*May Kip Using Bands*
Metcon
Metcon (AMRAP – Rounds and Reps)
22 Min AMRAP
600m Run
40m DBL KB Front Rack Carry
20m DBL KB OH Carry
15 TTB
@24/16 (53/35)
each round out of 135