01 May CrossFit – Mon, May 1

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 Sets

30Banded Lateral Side Walks

30 sec Wall Sit with Band

10/10 Dynamic hip to lat slide stretch

10 Bent Over Row @barbell

16 Alternating V-Ups

B. Specific Snatch

– 5 Hang power Snatch

– 5 Hang squat snatch

– 5 Low hang squat snatch

– 5 Full squat snatch

– Ramp up Snatch & Warm up TTB

Weightlifting

Back Squat (In 8 sets work up to a 2 RM)

Start at 50% and build up.

Perform

Front Squat

2 RM + 20% bands

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

5 Squat Snatch @ 70%

10 TTB
Score: Rounds & Reps

TC: 10 mins

Perform

EMOM 10

Min 1- 5 Snatch @ 70-75%

Min 2- 10 GHD sit-ups