08 Aug Monday, August 8th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
60sec. Row/Bike
10/side World’s greatest stretch
10 Reverse Snow Angels
5 Russian Baby Maker
B. Specific
-With Barbell-
3 High Hang Snatch High Pull
3 Hang Muscle Snatch
3 OHS
then
-2 sets @30-50% –
3 Snatch lift offs
3 Muscle snatch
3 OHS
3 Tempo Snatch
https://youtu.be/qOFG1L92_3o
Weightlifting
A: Snatch
Every 2 min. for 8 Sets
Lift off + Squat Snatch
@70%
@75%
@82%
@80%
@85%
@82%
@87%
Scaling Options
Beginner
8 x 1+1 @ same weight across
()
Metcon
B: Metcon (AMRAP – Rounds)
EMOM 14
Odd- 15 DB Push press + 5 DB thrusters 2x 50/35lbs
Even- 15/12 Cal Row
Scaling Options
Beginner
10 Barbell Push Press + 5 Thrusters
10/8 Cals
Intermediate
DB @ 35/25 lbs
12/10 Cal Row
Perform
20/18 Cal Row
1conditional
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