29 Jul Friday, July 29th 2022
CrossFit Metric – CrossFit
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
Pull:
– 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
Weightlifting
A: Metcon (Weight)
Work up to a heavy set of
1 Snatch, Pause above the knee
1 Snatch
*Every 90 sec. for 8 sets
Perform
Snatch
Work up to a heavy for the day
Pause 2 seconds just above the knees
Metcon
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
Beginner
200-150-100 Single under
Ring Rows
30-20-10 Cal Row
Perform
150-100-50 Double under
50-30-10 GHD sit-up
50-30-10 Cal Row
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