30 Nov CrossFit – Wed, Nov 30
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
1 minute Machine
5/5 Greatest Stretch
10 Cuban Press
6 Hip Rotations 90/90
8/8 Clamshell Side Plank
10 RDL @empty bar
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
5 Snatch High Pulls
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Tempo Power Snatch
5 Power snatch @50%
Weightlifting
A: Snatch (EMOM 5minutes
Power Snatch
Min 1: 5 @ 60%
Min 2: 4 @ 65%
Min 3: 3 @ 70%
Min 4: 2 @ 75 %
Min 5: MAX reps in 1 minute @ 80%)
Scaling Options
Beginner
EMOM5
3 Reps @ ascending weight
Metcon
B: Metcon (Time)
6 rounds for time
20/16 Cal Bike/Row
20 KB Swings 24/16 Kg
TC: 18 min
Scaling Options
Beginner
12/10 Cal Bike/Row or Run 100m
20 RKB Swings @16/8 Kg
Intermediate
20/16 Cal Bike/Row or Run 200m
20 KB Swings @16/8 Kg
Perform
6 rounds
20/16 Cal Bike
20 KB Swings @24/16 Kg
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