13 Aug CrossFit

CrossFit Metric – CrossFit

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A: Metcon (Weight)

Squat Snatch Ladder

Every 20 sec for 3 minutes

1 Squat Snatch

rest 1 minute

Every 30 sec for 3 minutes

1 Squat Snatch

rest 1 minute

Every 1 minute for 3 minutes

1 Squat Snatch

rest 2 minutes

1 Squat Snatch

Start at 50% of 1 RM and add load during each rest period.

Aim for the final single at approx 80%

B: Metcon (3 Rounds for reps)

Complete 3 rounds of:

AMRAP 3

10 Burpees Over the Rower (Lateral)

10/8 Cal Row

Max OH Squats @ 95/65

rest 2 minutes

Fitness: 65/45

Rx+: 115/75
– score only OH Squat Reps