04 Apr CrossFit – Tue, Apr 4
Announcements
Easter Weekend Hours
Friday- 8am,9am, 10am
Saturday- Regular Hours
Sunday- Regular Hours
Monday- 8am, 9am, 10am
CrossFit Metric – CrossFit
Warm-up
A. General
3 rounds
30 sec Skipping
15 IYT
6/6 Paused Clam Shells (2 sec)
10 Plate Ground 2 OH
20 Sec OH Hold
B. Mobility/Activation
2 sets
6 Seated good mornings @ barbell
3 Squat Jumps from seated position
Weightlifting
Box Squat (
10 x 2 @65-70%
)
@parallel
EMOM 10
1 sec pause on box before going up
Scaling Options
Beginner
10 x 2 Back Squats
Metcon
Metcon (Time)
5 rounds for time
7 Hang Snatch 75/55lbs
14 OHS 75/55lbs
21 Crossover singles
TC: 12 minutes
Scaling Options
Beginner
7 Hang Snatch @ 45/35 lbs
7 OHS @ 45/35lbs
21 single unders
Intermediate
7 Hang snatch @ 65/45
14 OHS @ 64/45
14 Crossover singles/ 21 Double unders
Perform
8 rounds
300m ski erg
35 DU
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