24 Sep CrossFit
CrossFit Metric – CrossFit
A: Warm-up (No Measure)
2 Rounds
250m Row
10 Bird Dogs
10 Reverse Snow Angels
10 Plate Ground to OH
B: Warm-up (No Measure)
Specific
Set 1 (Barbell Only)
3 Snatch Deadlift
3 Snatch High Pull
3 Power Snatch
3 OHS
3 Squat Snatch
Then
EMOM 3
M1- 3 Squat Snatch @50%
M2- 2 Squat Snatch @55%
M3- 1 Squat Snatch @60%
C: Metcon (Weight)
Squat Snatch:
EMOM 10
M1-M3: 1 + 1+ 1 @65-70%
M4 rest
M5-M7: 1 + 1 @70-75%
M8 rest
M9-M10: 1 @75-80%
– 1+1+ 1 = three singles with proper set up between reps
– Increase load at each rest minute
D: Metcon (3 Rounds for time)
E4MOM for 12 mins (3 rounds):
21 OH Squats, 95/65
15 Pull Ups
9 Squat Snatch
Fitness 65/45, Ring Rows
Rx+ 115/75, CTB
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