19 Jan CrossFit – Thu, Jan 19

CrossFit Metric – CrossFit

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Warmup (Checkmark)

A. General

2 Sets

1 Min Row

10 Cat Caw

10 PVC Behind The Neck Press

5/5 Single Leg Glute Bridges

5 Kang Squat @ Barbell

10 Superman

5 Squat Jumps

C. Specific

3 Hang power snatch

3 Low hang power snatch (below knee)

3 Snatch balance

3 Tempo snatch

Weightlifting

A: Snatch (Snatch

EMOM 12
Min 1-3: 2 @50%
Min 4-6: 2 @65%
Min 7-9: 1 @75%
Min 10-12: 1 @80%+
)

TC: 12 min

Score: Weight

Scaling Options

Beginner

EMOM12

2 Snatches

Intermediate + Perform

As Written

Metcon

B: Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box
TC:15 min

Score: Time

Scaling Options

Beginner

3 Rounds for Time

250 meter Row

12 Deadlifts @ 60-75% body weight 115/75

18 Box Jumps 20”/plate

Intermediate

3 Rounds for Time

500 meter Row

12 Deadlifts @ 75-85% body weight

21 Box Jumps 24/20”

Extra Accessory