06 Jul Wednesday, July 6th 2022
CrossFit Metric – CrossFit
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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