20 Apr CrossFit – Thu, Apr 20
Announcements
Bring a friend day is back!!
When: Saturday April 22nd
Cost: FREE
Each member can bring one friend to 9am or 10am class on Saturday April 22nd. Friends are not required to reserve prior, members are!
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
30jumping jacks
10 PVC Behind the Neck Press
5 Push Up to Down Dog
8/8 Star Fish Side Plank
5/5 World’s greatest stretch
B1. Specific: Positions
5 Hang hold into High Pull
5 Hang hold into muscle snatch
5 Hang hold power snatch
5 Behind the Neck Press
5 OHS
C. Specific Metcon
Review Hollow body hold scaling
Review DB lunge POP
Weightlifting
Snatch (Hang Snatch
6 x 3 @ 60-70%)
Scaling Options
Beginner
6 x 2
Metcon
Metcon (AMRAP – Reps)
EMOM 14minutes
Odd: Max Hollow Hold
Even: Max DB front rack lunges 2×50/35 lbs
Score: Total Lunges reps
Scaling options
Beginner
EMOM 14
Odd: Plank hold
Even: 30sec DB front rack lunges
Intermediate
EMOM 14
Odd: Max Hollow hold alternating legs out
Even: Max DB front rack lunges @2 x 35/25 lbs
Sorry, the comment form is closed at this time.