18 Aug CrossFit
CrossFit Metric – CrossFit
A: Metcon (Weight)
Squat Snatch Ladder
Every 20 sec for 3 minutes
1 Squat Snatch + 1 OH Squat
rest 1 minute
Every 30 sec for 3 minutes
1 Squat Snatch + 1 OH Squat
rest 1 minute
Every 1 minute for 3 minutes
1 Squat Snatch + 1 OH Squat
rest 2 minutes
1 Squat Snatch + 1 OH Squat
Start at 50% of 1 RM and add load during each rest period.
Aim for the final single at approx 80%
B: Metcon (Time)
5 Rounds for Time:
5 TnG Power Snatch
5 Hang Squat Snatch
5 OH Squats
500/420 m Row
Rx 95/65
Fitness 65/45
Rx+ 115/75
17 minute time cap
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