Monday, July 11th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 rounds

200m Run

10 World’s greatest stretch

5/5 Full squat T spine rotations

B. Mobility

PNF banded lat stretch

5 rep/arm

– Contraction for 5 seconds

– stretching for 10 seconds

https://youtu.be/B_OMN9-4K50

C. Specific

3 OH squats @4.2.X.1

3 Snatch balance

3 Tall snatch

3 Tempo power snatch

Weightlifting

A: Snatch

Every 2 for 7 sets

1×3 @50%

1 x 3 @60%

2 x 2 @70%

3 x 2 @80%

Scaling Options

Beginner

7×2 @moderate across

Metcon

B: Metcon (6 Rounds for reps)

2 rounds

2 minutes Max rep

Front Squats* 185/135 lbs

rest 1 minute

*Do NOT go over 70% of your 1RM!!!!

2 minutes Max rep

Devil Press 2×50/35lbs

Rest 1 minute

2 minutes Max rep

Wall Walks

Rest 1 minute
Scaling Options

Beginner

FS @ Moderate

Devils Press @ moderate

Push Up + Foot on wall

Intermediate

FS@ 155/115

Devils Press @ 35/25 lbs

Perform

DB Step-ups 24/20″, 1×50/35

Rest 1

Devil Press

Rest 1

HSPU

Extra Accessory

Metcon (Weight)

Tall kneeling Slam ball

3 x 18

Rest 20 seconds after rep 6 and 12

Rest 60 seconds between sets

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