29 Mar CrossFit – Wed, Mar 29
CrossFit Metric – CrossFit
Warm-up
2 Rounds
20/20 Sec Side Plank
10 Tabe Top Glute Bridges
15 Hollow Rocks
Then
5 RDL
5 Hang Muscle Cleans
5 Front Squats
5 Strict Presses
—
5 Muscle Snatch
5 OHS
Metcon
Metcon (AMRAP – Rounds and Reps)
“Ann-Claire Lecocq”
With a partner
30-minute AMRAP of:
30 Hang Squat Cleans @95/65 or 75/55
15 Burpee Pull Ups
30 Overhead Squats @95/65 or 75/55
15 Bupree to Target
30 Shoulder to Overhead @95/65 or 75/55
15 Burpee
30 Power Snatch @95/65 or 75/55
15 Lateral Burpee Over Bar
30 Thrusters @95/65 or 75/55
15 Burpee Box Jump Overs
If you are doing this as a partner workout, follow these instructions:
For the Bupree movements, partner A does 15-reps, then Partner B does 15-reps.
For the Barbell movements, partners can split them up as they wish, with one partner working at a time.
If the team is same gender, use one bar.
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