Monday, July 25th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

30 Jumping Jacks

10 samson stretch lunges

30 Banded Monster Walk

5/5 Greatest Stretch

30 Jumping Jacks

B. Mobility

30 sec. Pigeon Right

30 sec. Pigeon Left

30 sec. Frog Position

30 sec. 90/90 Hip Flow

C. Specific Snatch Drills (Metcon)

3 Snatch RDL

3 Muscle Snatch

3 Tempo Power snatch

5 Wall balls

Weightlifting

A: Back Squat

Every 2 min.

Warm Up Sets

1×5 @50%

1×5 @60%

1×5 @70%

Working Sets

1 x 5 @80%

2 x 4 @85%

2 x 3 @87%

Scaling Options

Beginner

5×4 @ Tempo 30×1

Metcon

B: Metcon (Time)

5 rounds for time

10 Power Snatch 135/95 lbs

15 Wall Balls 20/14lbs
TC: 12 min

Scaling Options

Beginner

10 Power Snatch @ moderate

15 Wall Balls 14/10lbs

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