11 Aug Thursday, August 11th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 sets

50ft butt kicks + 100m Run

10 Air squats

7 Tall kneeling Banded Angels

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

Tempo Snatch deadlifts

Tempo snatch deadlift into Tall snatch high pull

Tall Snatch high pull

Tempo snatch high pull

https://youtu.be/D0zYw-XAYIA

Weightlifting

A: Snatch Pull (Snatch High Pull)

2 x 3 @87%

3 x 2 @90%+

Rest 2-3 minutes between sets

Perform

N/A

Metcon

B: Metcon (Time)

Naughty Nancy, CF Games WOD 2013

Four rounds for time of:

Run 600 meters

25 Overhead squats (140 / 95 lbs)
KG: 65/45 KG

Time Cap: 20 minutes

Score: Time

Intermediate

Three rounds for time of:

Run 400 meters

25 Overhead squats (115 / 75 lbs)

Extra Accessory

Metcon (AMRAP – Reps)

Tabata V-ups
Scale down to knee tucks or anchored situps