Friday, July 29th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Rounds

10 Cal Row

10/10 Side Plank Hip Lift

10 PVC Behind the Neck Press

8/8 Single Leg Glute Bridges

10 Hollow Rocks

C. Specific


– 5 Snatch deadlifts

– 5 Pause* Snatch deadlifts

– 5 Hang Muscle Snatch (from pause position)

Full movement:

– 5 Pause hang squat snatch

– 5 Tempo Pause* Snatch

*Pause at the top of the knee

(Power or Squat) see below


A: Metcon (Weight)

Work up to a heavy set of

1 Snatch, Pause above the knee

1 Snatch
*Every 90 sec. for 8 sets



Work up to a heavy for the day

Pause 2 seconds just above the knees


B: Metcon (Time)

For Time

150-100-50 Double-unders

30-20-10 Pull ups

50-30-10 Cal Row
TC: 17 min

Scaling Options


200-150-100 Single under

Ring Rows

30-20-10 Cal Row


150-100-50 Double under

50-30-10 GHD sit-up

50-30-10 Cal Row

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