20 Jul Wednesday, July 20th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

1 round

400m Run

7/7 Single leg Snatch Grip RDL @empty bar

10 Rotating Scorpions

10 Alt. OH Lunges @empty bar

B. Mobility

30 sec, Pigeon Right

30 sec. Pigeon Left

30 Sec. Childs Pose

30 sec. Greatest Stretch Right

30 sec. Greatest Stretch Left

30 sec. 90/90 Hip Mobility

C. Specific

2 sets @30 – 40%

3 Tempo(3s) Snatch Pull

3 Tall power Snatch

3 OH Squat 1 1/4

3 Tempo Squat Snatch

Weightlifting

A: Hang Snatch (Hang Squat Snatch)

Every 2 min.

1 x 3 @50%

1 x 3 @60%

2 x 2 @70%

3 x 2 @80%

Scaling Options

Beginner

6×2 @ moderate

Metcon

B: Metcon (Time)

5 rounds for time

35 Wall balls 20/14 lbs

75 Double unders
TC: 15 min

Perform

3 x Amrap 4

10 Wall balls @30/20 lbs

30 Double unders

2 min rest between amraps

Extra Accessory

Metcon (Weight)

Single Leg Lateral med ball toss

3 x 6-8/leg
Goal: Stability

You can do this against a wall or with a partner:

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