28 May CrossFit – Sun, May 28
CrossFit Metric – CrossFit
Warm-up
A. General
2 minute row
then
EMOM 4
odd- 40 sec Stiff leg row
even- 5 inchworms + 10 jumping knee tucks
B.Specific
DB Snatch progression
3-4 sets, ramping up in weight
– 5/5 DB deadlift (squattier setup)
– 3/3 DB Snatch
B. Specific 2
DB Snatch return progression
– 1 DB snatch Right arm
– Return DB to right shoulder
– Return to ground, using right arm
– Repeat with left arm
Metcon
Metcon (Time)
For time
1500/1250 m Row
Rest 3 minutes
10 rounds
6 DB Snatch 1×70/50 lbs
10 Burpees
rest 3 minutes
1500/1250 m Row
RX+ 90/60lbs
TC: 35 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
900-1250 m row
10 rounds
6 DB snatch @ 25/15lbs
10 Down & Ups
Intermediate
1250/1000m Row
10 rounds
6 DB snatch @ 50/35lbs
10 burpees
1250/1000m Row
Extra Accessory
Coordination (Checkmark)
One foot square drill
3 x 5/5
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