CrossFit – Thu, Dec 1
Plyometrics
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
TC: 6 minutes
Score: Time
Scaling Options
Beginner
30 clean and jerks for time @ light
Intermediate
30 clean and jerks for time @ 95/65lbs
Perform
As Written
Conditioning
Metcon (Time)
Row
For total time
5 x 200m sprint
30 seconds rest between intervals
TC: 12 minutes
Scaling options:
Beginner:
5 x 1:00 @ RPE 9, rest 30 seconds
Intermediate:
As written
Extra Accessory
Metcon (Weight)
KB/DB Windmills
5 x 55 @As heavy as possible
Score: Height
TC: 6 min
Scaling Options
Beginner
6 x 2-3 Box jumps
Intermediate & Perform
As Written