30 Jan CrossFit – Mon, Jan 30

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

1 min Row

10 PVC shoulder dislocate

5/5 Single Leg/Arm DB Clean&Press

B. Specific

3 Snatch Pull

3 Tall Snatch High Pull

3 Muscle Snatch

3 Snatch Behind the Neck Press

— rest—

3 Tempo Power snatch (3s up)

— rest—

3 Power Snatch @50%

3 Power Snatch @60%

()

Metcon

A: Metcon (AMRAP – Rounds and Reps)

3 x

AMRAP 6 minutes

5 Power Snatch @70%

20/18 Cal Row

Rest 2 minutes between each AMRAP
Score: Total Rounds and Reps

Scaling Options

Beginner

5 Power Snatch @6-7/RPE

15/12 Cal Row

Extra Accessory

Upper Accessory (No Measure)

3 Super Sets

12 Lateral Raises

20 Slow Renegade Rows

12 Hammer Curls

45 – 60sec break after each set