16 Mar CrossFit – Thu, Mar 16
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
10 Plate ground to OH
30Double unders/Single unders
15 Plate bent over IYT
20 Shoulder Taps
10 PVC OHS
B. Activation
2 Sets
– 5 Snatch grip RDL
– 5 Snatch High Pull
-5 Snatch Push Press
C. Specific (after Drills)
Take 2 minutes to practice Crossover or regular DU
– Normal Single or Double under bounding (no rope)
– Higher Bounding, no rope
DU or Crossover DU practice + Snatch ramp up
Weightlifting
Drills (Checkmark)
Snatch drills
2 Sets @3reps
Tall Vertical jump, snatch grip
Tall Snatch high pull
Tall Snatch Pull
OHS
TC: 15 mins
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 minutes
15/12 Cal Machine
50 Double-unders
2 Power Snatch + 1 OH Squat @ 60%
RX+ 25 Crossover DU
TC: 18 min
Score: Rounds & Reps + Weight
Scaling Options
Beginner
15/12 Cal Machine
50 single-unders
2 Power Snatch + 1 OH Squat @ RPE 5
Intermediate
15/12 Cal Machine
30-50 DU
2 Power Snatch + 1 OH Squat @ 60%
Sorry, the comment form is closed at this time.