27 Feb CrossFit – Mon, Feb 27

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

5/5 World’s greatest stretch

20 Shoulder Taps

10 Rotating full squat T spine rotation

6/6 Single Leg Glute Bridges

20 Banded face pulls

B. Specific

Pull Drills

5 snatch lift offs

5 Tempo Snatch high pulls

5 Hang snatch jumps

https://youtu.be/RB0czoDhPcQ

5 Muscle Snatch

Reception Drills

5 OHS

5 tall Snatches

5 tempo snatches

-Athletes need to focus on keeping the bar close by engaging the upper back and squeezing the lats.

Weightlifting

Snatch (3 x 1 @85-90%)

Every 2 min.

3 @50%

3 @60%

2 @70%

2 @75%

1 @80%

3×1 85-90%

Scaling Options

Beginner

3 x 2, Accross

Metcon

Metcon (Calories)

3 rounds

1 min max Cal Machine

1 min max KBS 32/24KG

1 min max Plate push 45/25 lbs

1 min rest
TC: 12 Min

Score: Cals on Machine

Intermediate

KBS @ 24/16kg

Plate push @ 25/15 lbs