20 Mar CrossFit – Mon, Mar 20
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
30 Jumping Jacks
5/5 Cossack Squats
60 sec Glute bridge march
10 Plate Squats
10 Banded Pull Apart
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
6 Snatch RDL
6 Tall muscle Snatch
6 OHS
6 No feet, No Contact, Squat Snatch
Weightlifting
Snatch (5 sets @60-65%
1 Power Snatch
1 OH Squat
2 Squat Snatch)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
1 Power Snatch
1 OH Squat
1 Squat Snatch
Intermediate & Perform
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
15 KB swings 24/16 Kg
10 Box jumps 24/20″
15 Wall balls 20/14 lbs
Scaling Options
Beginner
15 RKBS @ 16/9KG
10 Box Jumps @ 20/16″ or step ups
15 Wallballs @ Light
Intermediate
15 KBS @ 20/12
10 Box jumps @ 24/20″
15 Wallballs @ 14/10
Perform
Amrap 15
15 KB swings @24/16 Kg
10 Box jumps @24/20″
15 Wallball @14/10 lbs
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