30 Dec CrossFit – Fri, Dec 30

Announcements

In order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9th

CrossFit Metric – CrossFit

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Warmup (Checkmark)

A. General

2 sets

5/5 Greatest Stretch

5 Push Up to Downward Dog

20 sec Glute Bridge Hold + 10 reps

10 Banded Pull Apart

8 Plate Ground to OH

30 sec. Plate OH Hold

C. Specific

5 Snatch High Pull

5 Hang Muscle Snatch

5 Behind the NeckSnatch Press

5 OHS

—–

5 Power Snatch (2s pause above the knee)

5 Balance Snatch

—–

5 Squat Snatch ( 2s pause above the knee)

Weightlifting

A: Snatch (Pause Snatch

1RM
Max Effort

*Pause at just above the knee + reception for a 2 second hold
)

Suggestedprogression

Every 90 sec or so

3 @50

2 @ 60

2 @ 70

1 @ 75

1 @ 80

1 @ 90

1 @ 95ish %

Intermediate & Perform

As Written

Metcon

B: Metcon (Time)

Every 5 mins for 20 mins (4 sets

30/22 Row or Bike

20 Wallballs @20/14 lbs

12DB Snatch @ 70/50lbs

TC: 20 min

Score: Slowest Interval
Scaling Options

Beginner

20/18 Cal Row or Bike

16 Wallballs @10/8 lbs

8 DB Snatch @ 25/15lbs

Perform

Every 8 mins for 24 mins

50/40 Cal Bike erg

40 Wallballs @20/14 lbs

20/15 Ring Muscle-ups