16 Sep Friday, September 16th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Sets

1 min. Row/Bike

6/6 Greatest Stretch

6 Alternating Scorpions

12 Reverse Snow Angels

5 Push Up to Down Dog

10 Hollow Rocks

C. Specific drills

– 5 High pull into Snatch

https://youtu.be/fWNO55vg4SE

– 5 Pause in extension + Snatch

https://youtu.be/7n3C8gGncwU

-5 Tempo Snatch

*Reception should be at varied heights, progressing lower and lower.

Weightlifting

A: Metcon (3 Rounds for weight)

Every 3 min for 3 Sets

5 Power Snatch

5 Hang power Snatch

5 Power Snatch
Scaling Options

Beginner

3 Power Snatch

5 Hang power Snatch @Same Weight

Metcon

B: Metcon (AMRAP – Reps)

EMOM 20minutes

M1. 6 Front squats 185/135lbs

M2. 15/12 Cal Machine

M3. 20 Wallball 20/14 lbs

M4. 15/12 Cal Machine

M5. Rest
Scaling Options

Beginner

1. 6 Front squats @ unbroken

2. 10/8 Cal Machine

3. 15 Wallball @ unbroken

4. 10/8 Cal Machine

5. rest

Perform

EMOM 20

1. 6 Power Clean @225/155

2. 15/12 Cal Bike

3. 20 Wall Ball @30/20

4. 15/12 Cal Bike

5. Rest