24 Sep CrossFit

CrossFit Metric – CrossFit

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A: Warm-up (No Measure)

2 Rounds

250m Row

10 Bird Dogs

10 Reverse Snow Angels

10 Plate Ground to OH

B: Warm-up (No Measure)

Specific

Set 1 (Barbell Only)

3 Snatch Deadlift

3 Snatch High Pull

3 Power Snatch

3 OHS

3 Squat Snatch

Then

EMOM 3

M1- 3 Squat Snatch @50%

M2- 2 Squat Snatch @55%

M3- 1 Squat Snatch @60%

C: Metcon (Weight)

Squat Snatch:

EMOM 10

M1-M3: 1 + 1+ 1 @65-70%

M4 rest

M5-M7: 1 + 1 @70-75%

M8 rest

M9-M10: 1 @75-80%

– 1+1+ 1 = three singles with proper set up between reps

– Increase load at each rest minute

D: Metcon (3 Rounds for time)

E4MOM for 12 mins (3 rounds):

21 OH Squats, 95/65

15 Pull Ups

9 Squat Snatch
Fitness 65/45, Ring Rows

Rx+ 115/75, CTB