13 Aug CrossFit
CrossFit Metric – CrossFit
A: Metcon (Weight)
Squat Snatch Ladder
Every 20 sec for 3 minutes
1 Squat Snatch
rest 1 minute
Every 30 sec for 3 minutes
1 Squat Snatch
rest 1 minute
Every 1 minute for 3 minutes
1 Squat Snatch
rest 2 minutes
1 Squat Snatch
Start at 50% of 1 RM and add load during each rest period.
Aim for the final single at approx 80%
B: Metcon (3 Rounds for reps)
Complete 3 rounds of:
AMRAP 3
10 Burpees Over the Rower (Lateral)
10/8 Cal Row
Max OH Squats @ 95/65
rest 2 minutes
Fitness: 65/45
Rx+: 115/75
– score only OH Squat Reps
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