21 Oct CrossFit – Fri, Oct 21

CrossFit Metric – CrossFit

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Warm Up (No Measure)

A. General

2 Sets

1 Min Row

5/5 Greatest Stretch

10 Reverse Snow Angels

10/10 Single Leg Glute Bridges

30 sec. Plate Ground to OH

30 Jumping Jacks

B. Specific

3 Snatch Pull (1s Hold at the top)

3 High Hang Snatch High Pull

3 Muscle Snatch

3 Power Snatch

 –

30 sec. DU or SU

–

6 Elbow Rotations

5 Strict Press

5 Push Press

Load the barbell and perform

30 sec Row

30 DU or SU

5 Push Press

5 Power Snatch

David Strauss Hero WOD (Time)

For time, complete:

Row 1,000m

BB Push Press x 30

DU’s x 100

Power Snatch x 50

DU’s x 100

BB Push Press x 30

Row 1,000m

75/55
If biking, perform 2000m

TC: 25 min