24 Aug Wednesday, August 24th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
2 rounds
200m Run
10/10 Plate Halo Rotations
15 Glute bridges
10 Hollow Rocks
5 Muscle Snatch
B. Mobility/Activation
Trap smash with barbell
https://youtu.be/8DQQJpTlYG8
1 x 10-12 arm raises/side
C. Specific
2 sets @ empty bar/50% snatch
2 Snatch Push Press
3 OHS
Weightlifting
A: Snatch (5x 2+2)
Every 2 min.
5 sets @60% of 1RM Snatch
2 Snatch grip push press behind the neck
2 Paused OH Squat (2 seconds)
Scaling Options:
Beginner
1 Snatch grip push press behind the neck
2 OHS
Metcon
B: Metcon (Time)
5 rounds for time
15 Burpees Over the Barbell
10 Front Rack Lunges 115/75 lbs
TC: 16 mins
Scaling Options:
Beginner
@light
Intermediate
@ 95/65 lbs
Perform
@135/95 lbs
Rest 30 seconds
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