Wednesday, July 6th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

200m Run

10 Rotating scorpions

10 Muscle Snatch

10 btn. Snatch push press

B. Mobility

World greatest stretch

10/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

With an empty barbell

-5 Tall snatch

-5 OHS

-5 Snatch Balance

-5 Tempo (3s) Low Hang Squat Snatch

Weightlifting

A: Hang Snatch (2 Hang Squat Snatch, below the knees @ 70-80%)

Every 90sec. for 8 sets

Warm Up Sets

50 – 60 – 65%

Working Sets

70 – 70 – 75 -75 – 80%

Do not compromise technique over weight!!

Scaling Options

Hang Power Snatch + OHS @moderate

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 Wall Balls 20/14 lbs

60 Double-Unders or 80 SU

20 Hang cleans 95/65 lbs
Scaling Options

Beginner

10/8 lbs

45/35 lbs

Intermediate

14/10 lbs

75/55 lbs

Competition

EMOM 15minutes

1. 16/12 AAB or 20/18 C2 Bike

2. 15 Wall Balls @30/20

3. 60 Double-unders

Extra Accessory

Metcon (No Measure)

4 Sets

3 Strict TTB or 6 Leg Raise (Straight Leg)

6 Slam Balls

Rest 45

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