03 Oct Monday, October 3rd 2022
CrossFit Metric – CrossFit
Warm Up
A. General
2 Sets
30 Jumping Jacks
10 Full squat T spine rotations
5 Squat Jumps
5/5 Dead bug (Hold every rep for 3 seconds)
10 Glute bridges
5 Snatch grip RDL
5 Snatch grip bent over row
5/5 OH Lunges
B. Specific
-3 Snatch pull
-3 Hang high pull
-3 Hang power snatch
-3 OHS
-3 Hang squat Snatch
Then perform complex with class
Weightlifting
A: Snatch (5 x 1 + 1 + 1)
Every 2 min.
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
65-70%
Scaling Options
Beginner
3 Power Snatch @ same weight across
Metcon
B: Metcon (Time)
5 rounds for time
10 DB Hang squat cleans 2x 50/35lbs
20 DB Sit-ups 1×50/35lbs (OH)
10 DB front rack walking lunges 2×50/35lbs
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