25 Jul Monday, July 25th 2022
CrossFit Metric – CrossFit
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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