Wednesday, August 24th 2022

CrossFit Metric – CrossFit

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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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