25 Oct CrossFit – Tue, Oct 25

CrossFit Metric – CrossFit

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Warm-up

A. General

30 Jumping Jacks

10 Alternating Cossack Squats

10 Rotating T spine squats

6/6 Single Leg Glute Bridges

5  RDL

5 Bent Over rows

B. Specific: Reception Drills

3 Snatch Pull (1 sec pause on extension)

3 High Hang Snatch High Pull

3 Muscle Snatch

–

3 Power Snatch

3 OHS

–

 3 Tall Snatch

3 Sots Press*

*Have athletes squat as low as THEY CAN while maintaining the btn snatch press.

Weightlifting

A: Snatch (Every 90 sec. for 10 sets
1 Snatch
2 OHS )

Set 1 @ 50%

Set 2 @ 60%

Set 3 @70%

Set 4 @ 75%

Set 5-10 @80-85%

Scaling Options

Beginner

1 Power Snatch

2 Quarter or half squat or Box squat “`

Metcon

B: Metcon (AMRAP – Rounds and Reps)

2 x

AMRAP 6

8 Alternating DB Snatch 50/35 lbs

6 Burpee pull-ups

8 Box jump over 30/24″

2 mins rest between AMRAP’s

TC: 18 min

Scaling Options:

Beginner

8 Alternating DB Snatch @25/15 lbs

4 Burpee Jumping pull-ups

4 Box jump @moderate height

Intermediate:

8 Alternating DB Snatch @35/25 lbs

6 Burpee Jumping pull ups

8 Box jump over 24/20″

Perform:

4 x Amrap 4

4 Alternating DB Snatch @70/50 lbs

6 Burpee pull-ups

8 Box jump over 30/24″

2min Rest between amrap’s