15 Aug Monday, August 15th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General/ Activation

60s @any machine

10/10 Side Plank Clamshell

10 Rotating Scorpions

10 Rotating 90/90 hip stretch

10 Banded Pull Apart

10 Banded OH Squat

5 Good Morning @Barbell

10 Glute Bridges

B. Specific

-5 Snatch Deadlifts

-5 Muscle Snatch

-5 Power Snatch

-5 OHS

-5 Tempo Snatch (slow down the pull)

Weightlifting

A: Snatch (1RM)

Every 90 sec.

3 @50

3 @60

2 @70

1 @80

1 @85

1 @90

1 @95

1 @100

1 @100+

Scaling Options

Beginner

Every 2 min for 14 min

3 Snatch @ Ascending

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

7 Deadlifts 245/165lbs

250m Row or 500m C2 Bike
Scaling Options

Beginner

96/65 or RPE 6/10

Perform

7 Deadlift 245/165

100m Ski erg