17 Nov CrossFit
CrossFit Metric – CrossFit
A: Warm-up (No Measure)
2 Rounds
10 Cal Row
10 Back Flexion/Extension
*From pockets position
3 Dip+Drive
3 Dip+Drive+ High Pull
3 Muscle Snatch
3 OHS
*repeat starting at hang position (knees).
*repeat starting at mid shin.
B: Metcon (Weight)
12 minutes:
Squat Snatch
Build to 75% and complete 3 quality singles
rest 1 minute b/t reps
C: Metcon (4 Rounds for reps)
AMRAP 2
7/5 Bar MU
10/7 Cal Row
Max OH Squats, 95/65
rest 1 minute
AMRAP 2
7/5 Bar MU
10/7 Cal Row
Max OH Squats, 95/65
rest 1 minute
AMRAP 2
7/5 Bar MU
10/7 Cal Row
Max OH Squats, 95/65
rest 1 minute
AMRAP 3
7/5 Bar MU
10/7 Cal Row
Max OH Squats, 95/65
Fitness: 65/45
Rx+ 115/85
– Scale M.U.’s with Pull Ups or Ring Rows
– Score is total # of Overhead Squats completed
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