11 Jan CrossFit – Wed, Jan 11
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
Row 1 min
12 Snatch Grip RDL
5/5 Greatest Stretch
5 Push Up to Down Dog
B. Specific
2 Sets @barbell / 50%
3 Snatch Pulls
3 Power Snatch
3 OHS
3 Cal Row @Hard
Weightlifting
A: Snatch (Every 90 seconds for 7 sets
8/6 Cal bike/Row/Ski
1 Snatch)
TC: 11 minutes
Scaling Options
Beginner
30 seconds machine
2 Snatch
Intermediate
As written
Perform :
EMOM 10
8/6 Cal Bike erg
@Increasing %
Metcon
B: Metcon (Checkmark)
EMOM 20minutes
Odd-200/180m Row
Even- 1 round of DT
1 round of DT =
12 Deadlifts
9 Hang power cleans
6 Shoulder to Overhead
KG: 70/45
Scaling Options
Beginner
– 40 second Row
– 12 Deadlifts
Intermediate
DT @ 95/65lbs
Perform
EMOM 30
Alternate between
– 200m Row
– 1 round of Cindy
– 1 round of DT
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