03 Aug Wednesday, August 3rd 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Rounds

10/10 Side Plank Clamshell

12 Reverse Snow Angels

8 Banded OHS

200m Run

B. Mobility

30 sec. Cat/Cow

30 sec Greatest Stretch Right

30 sec Greatest Stretch Left

30sec. Hip 90/90

5 Rep Banded PNF lat. stretch

– Contraction for 5 seconds

– stretching for 5 seconds

C. Specific

3 High Hang Snatch high pulls

3 Hang Power Snatch

3 Paused OH Squats (2 seconds)

3 Snatch Balance

3 Tempo snatch- 45/90/Full Squat

Weightlifting

A: Snatch (8 x 2)

Every 90 sec. for 8 sets

Starting @ 65% work up to 85%

Perform:

Squat Snatch + OH Squat + Squat Snatch

1 x (1+1+1) @65%

2 x (1+1+1) @75%

1 x (1+1+1) @80%

1 x (1+1+1) @77%

1 x (1+1+1) @82%

1 x (1+1+1) @80%

1 x (1+1+1) @85%

Metcon

B: Metcon (Time)

6 rounds for time

15 TTB

9 Deadlift 225/155 lbs

6 Ring dips
TC: 15 min

Intermediate

6 rounds

Toes To Eye Level

@185/125 lbs

Banded or Toe Assisted Ring dips