03 Oct Monday, October 3rd 2022

CrossFit Metric – CrossFit

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Warm Up

A. General

2 Sets

30 Jumping Jacks

10 Full squat T spine rotations

5 Squat Jumps

5/5 Dead bug (Hold every rep for 3 seconds)

10 Glute bridges

5 Snatch grip RDL

5 Snatch grip bent over row

5/5 OH Lunges

Then perform complex with class

Weightlifting

A: Snatch (5 x 1 + 1 + 1)

Every 2 min.

1 Power Snatch

1 Hang Power Snatch

1 Hang Squat Snatch

65-70%

Scaling Options

Beginner

3 Power Snatch @ same weight across

Metcon

B: Metcon (Time)

5 rounds for time

10 DB Hang squat cleans 2x 50/35lbs

20 DB Sit-ups 1×50/35lbs (OH)

10 DB front rack walking lunges 2×50/35lbs