07 Jun CrossFit – Wed, Jun 7
Announcements
NEW Weekly Olympic Lifting Classes:
Every Tuesday at 4:30 pm
Every Thursday at 6:30 pm
Coached by Matheus
Starting this week!!
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
30 Monster Walk
10 Kipping Swings
6 Snatch Grip Bent Over Rows
20 Shoulder Taps
after 2nd round
400m Run
B. Activation & Squat Prep
1 set
-5/5 Glute bridge hold + knee ext
-5/5 Reverse Lunges with 3 hold at the bottom*
-5/5 Cossack squats
*knee hovers 1″ above the floor
B. Specific (Before the Metcon)
– 3-5 Tall snatches
– 3-5 Tempo low hang snatch
– 3-5 Power Snatch with pause @ lift off position
Weightlifting
Back Squat (3 x 5 @75%
)
TC: 10 minutes
Score: Weight
Scaling Options
Beginner
3 x 5 @ 2.1.X.1
Intermediate & Perform
As written
Metcon
Metcon (Time)
For time
10 Snatch @65%
40 TTB
10 Snatch @70%
40 TTB
10 Snatch @75%
TC: 12 minutes
Score: Time
Scaling Options
Beginner
@ same load, light to mod
10 Snatch
30 Situps/Knee tucks
10 Snatch
30 Situps/Knee tucks
10 Snatch
Intermediate L1
10 Snatch @65%
40 Swinging Leg raises
10 Snatch @70%
40 Swinging Leg raises
10 Snatch @75%
Intermediate L2
10 Snatch @65%
20 TTB
10 Snatch @70%
20 TTB
10 Snatch @75%
Perform
As written
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