08 Nov CrossFit – Tue, Nov 8
CrossFit Metric – CrossFit
Warm-up
A. General
2 Sets
10 Hip 90/90 Rotations
7/7 Single leg RDL @empty bar
10 Rotating T spine squats
10 PVC Behind the Neck Press
5 Push Up to Down Dog
20 sec. Handstand Hold
B. Specific
2 sets
5 Snatch lift offs
5 Hang Snatch pull
5 OH Squat*
*Pause for 2 seconds in the power snatch receiving position
5 Snatch
Weightlifting
A: Snatch (5 sets @75-80%
3 Snatch Lift Off
1 Snatch)
TC: 15 mins
Score: Weight
Scaling Options
Beginner
Snatch lift off + Snatch
@controlled weight across
Intermediate
As Written
Perform
Snatch lift off + Snatch + OHS
3 x 3 + 1 + 3 @75-80%
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
AMRAP 7minutes
3 Strict HSPU
10 Goblet Squat 24/16KG
Rest 2 minutes
B2: Metcon (AMRAP – Rounds and Reps)
AMRAP 7 minutes
5 Strict HSPU
10 Box Jumps 30/24″
TC: 16 min
Score: Rounds and Reps
Scaling Options
Beginner
3 DB Strict Press @2×25/15lbs
10 Air Squats
5 DB Strict Press
10 Box Jumps @20/Plate Jump
Intermediate
3 Box HSPU
10 Goblet Squats @ 16/12KG
5 Box HSPU
10 Box Jumps @24/20″
Perform
Amrap 7
With a weighted vest
3 Strict HSPU
10 Air Squats
Rest 2
Amrap 7
bodyweight
5 Strict HSPU
10 Box Jumps @30/24″
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