08 Feb CrossFit – Wed, Feb 8
CrossFit Metric – CrossFit
Warm-up
A. General
3 sets
60 sec Jump rope
5/5 Greatest Stretch
6 Front Rack Elbow Rotations
6 alternating front to back strict press + 20 sec pause overhead @barbell
10 Good Morning with Calf Raise
5 Upward to Downward Dog
B. Mobility
Medball T-spine Stretch
60 seconds
https://youtu.be/5JVaGTcuQko
*Use a plate overhead, not a band
C. Metcon Skill Work
3 sets
3 Hang snatch high pull
3 Hang Muscle snatch
3 Tall power snatch
20 seconds of double unders
Weightlifting
A: Push Press (5 @ 40%
5 @ 50%
5 @ 60%)
Every 2 min.
Scaling Options
Beginner
3×5 @ ascending light
Metcon
B: Metcon (Time)
7 rounds for time
10 Hang power snatch 75/55 lbs
50 Double-unders
KG: 35/25 KG
TC: 16 min
Score: Time
Scaling Options
Beginner
6 Hang power snatch @ 45/35lbs
30-50 Single-unders
Intermediate
8 Hang power snatch @ 75/55lbs
30 Double-unders or 50 Single-unders
Perform
N/A
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