CrossFit – Wed, Feb 8

CrossFit Metric – CrossFit

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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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  • 드라마 다시보기
    Posted at 05:49h, 02 June

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