24 Nov CrossFit
CrossFit Metric – CrossFit
Warm-up (No Measure)
2 Rounds
10 Glute Bridge March
10 Dead Bugs
5 Snatch Deadlift
5 Hang Snatch High Pull
5 Hang Power Snatch
5 OHS
A: Metcon (Weight)
Snatch Overhead Squat Complex:
Every 90sec for 8 Rounds
1 Snatch High Pull
1 Hang Power Snatch
1 OH Squat
Advanced
1 Snatch High Pull
1 Low Hang Squat Snatch
1 OH Squat
– pause for 2 seconds at the bottom of each squat
– record load on best lift
B: Metcon (AMRAP – Reps)
AMRAP 10
5 Power Snatch, 115/75
10 Burpees Over the Bar (lateral)
5 OH Squat, 115/75
10 Cal Row
Fitness: 75/55
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