23 Feb CrossFit – Thu, Feb 23

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 rounds

25ft bear crawl

12 Reverse Lunges

5 Push Up to Downdog

10 Reverse Fly

10 Beat Swings

B. Specific

3-5 Snatch lift off

3-5 Slow Snatch deadlifts

3-5 Tempo Snatch high pull with pause at extension https://youtu.be/tjvJqvEHE74

3-5 Tall muscle squat snatch

3-5 Tempo Squat Snatch

Weightlifting

A: Snatch (EMOM 3
1 @75-80%
Rest 1 min + add weight

EMOM 3
1 @80-85%
Rest 1 min + add weight

EMOM 3
1 @85-90%
)

TC: 11 min

Score: Heaviest Weight Completed

Intermediate & Perform

As written

Metcon

B: Metcon (5 Rounds for time)

5 rounds each for time

8×25′ Shuttle Sprints

8 Burpees

6 C2B Pull Ups

Rest 1 min.
TC: 20 min

Intermediate

Kipping Pull Ups or Strict Pull Ups