18 Aug CrossFit

CrossFit Metric – CrossFit

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A: Metcon (Weight)

Squat Snatch Ladder

Every 20 sec for 3 minutes

1 Squat Snatch + 1 OH Squat

rest 1 minute

Every 30 sec for 3 minutes

1 Squat Snatch + 1 OH Squat

rest 1 minute

Every 1 minute for 3 minutes

1 Squat Snatch + 1 OH Squat

rest 2 minutes

1 Squat Snatch + 1 OH Squat

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

Aim for the final single at approx 80%

B: Metcon (Time)

5 Rounds for Time:

5 TnG Power Snatch

5 Hang Squat Snatch

5 OH Squats

500/420 m Row

Rx 95/65

Fitness 65/45

Rx+ 115/75
17 minute time cap