Monday, June 27th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

60s Ski/Bike/Row/Run

10 Rotating Scorpions

10 Rotating 90/90 hip stretch

B. Activation

2 sets

7 Deep Squat Banded Y pulls*

7 Banded OH Squats

3 Jumping Good mornings

*https://youtu.be/K6TVReERpFs

C. Specific

-5 Halting Snatch Deadlifts

-5 Muscle Snatch

-5 Power Snatch

-5 OHS

-5 Tempo Snatch (slow down the pull)

Weightlifting

A: Snatch (1 rep max)

Every 90sec. for 10 sets

Beginner

3 Snatch @ moderate

The goal here is to set a baseline so we can work going forward!

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

20/17 Cal row

15 Hang power cleans 115/75lbs

10 Burpees Over the Bar
KG: 55/35 KG

TC: 15 min

Score: Rounds and Reps

Scaling Options

Beginner

15/12 Cal row

15 Hang power cleans @Light

6 Burpee over bar

Intermediate

20/17 Cal row

15 Hang power cleans @75/55

10 Bar facing burpees

Perform

As Written

Extra Accessory

Metcon (No Measure)

3 sets

6/6 Half kneeling landmine twists

50 Unstable OH Steps (barbell + bands + KBs)
The load should feel unstable but doable, not too heavy

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