14 Nov CrossFit – Mon, Nov 14
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
5/5 World’s greatest stretch
6 Hip Rotations 90/90
20 sec. Glute Bridge + 5/5 Single Leg
10 Banded Pull Apart
5 Cuban Press
10 Full squat T spine rotations
B. Specific
@empty barbell
3 Snatch high pulls
3 Muscle Snatch
3 OHS with 2 sec pause
3 Tall Snatches
3 Tempo snatches (slow pull to ensure bar path)
Into
EMOM 5
1 Snatch + OHS @50%
1 Snatch + OHS @60%
1 Snatch @70%
1 Snatch @75%
Rest 1 min and start weightlifting
Weightlifting
A: Snatch (EMOM 16minutes
Min 1: 1 @ 80%
Min 2: 1 @ 82.5%
Min 3: 1 @ 85%
Min 4: Rest)
Scaling Options
Beginner
1-2 reps @ technical weight
Metcon
B: Metcon (3 Rounds for time)
Every 4 mins for 12 mins
12-9-6 reps
Thruster 95/65lbs
Burpees Over the Bar
Scale as necessary!
Goal is to finish under 2:00!!
Score: Slowest Interval
Scaling Options
Beginner
9-6-3 reps
@45/35
Intermediate
@75/55
Perform
15-12-9 reps
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