25 Apr CrossFit – Tue, Apr 25

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

60 seconds jump rope

5 Upward to Downward Dog

5/5 Deep Squat T-Spine Rotation

25′ Banded Monster Walk

6/6 Cossack Squats

12 Pause glute bridge

B. Metcon Prep: Snatch Skill

2-3 sets @ascending to working weight

3 Muscle snatch

3 Power Snatch balance

Then

1-3 x 3 Snatches, focusing on cycling

Weightlifting

Front Squat (In 8 Sets work up to a 3RM Front Squat)

TC: 18 minutes

Score: Weight

Scaling Options

Beginner

5 x 3 Front Squats @ working weight

Metcon

Metcon (Checkmark)

Every Minute for10 Minutes

10 Snatch 75/55 lbs + 20 DU

*Scale weight as necessary
Scaling Options

Beginner

Odd: 10 Snatch @ empty bar

Even: 30-50 Single-unders

Perform

As written