12 Oct Wednesday, October 12th 2022

CrossFit Metric – CrossFit

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Metcon (No Measure)

A. General

2 sets

1 minute Jump rope (Single or DU)

10 Plate Squats

30 sec. OH Plate Hold

10 Bent Over Rows @ Barbell

10/10 Clamshell Side Plank

15 Hollow Rocks

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

C. Specific

5 Paused Snatch Pull  (1sec at top)

5 High Hang High Pull

5 Muscle Snatch (Slow Pull, Fast Turn Over)

5 Power snatch (2 sec. pause on catch)

A: Power Snatch (Power Snatch
EMOM 5minutes
Min 1: 5 @ 60%
Min 2: 4 @ 65%
Min 3: 3 @ 70%
Min 4: 2 @ 75 %
Min 5: Max reps @ 80%
)

TC: 5 min

Score: Max Reps

Set up 5 bars and storm through for time.

Weightlifting

Metcon

B: Metcon (2 Rounds for time)

For time

5 rounds

16 Wall Ball 20/14lbs

30 Double-unders

10 TTB

At the 13 min mark

30-20-10

Wall Balls 20/14lbs

TTB

TC: 20 minutes

Scaling Options

Beginner

4 rounds

10 Wall Ball @ 14/10 lbs

30 Single unders

10 Hanging knee raises

—

20-15-10

Wall Ball @ 14/10lbs

Hanging Knee Raise

Intermediate

5 rounds

16 Wall Ball @ 16/12

20-30 DU

10 Toes to Eye level

—

30-20-10

Wallball @ 16/12lbs

Toes to eye level (reduce reps as needed)