15 Jun CrossFit – Thu, Jun 15

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

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Warm-up

A. General

2 sets

5/5 World’s greatest stretch

30 seconds Double under practice

5 Plate Squats

5/5 Dep Squat Plate Halo

20 Shoulder Taps

C. Activation

2 sets

10 Reverse Plank + 10 sec Hold

5 Good Mornings

10 Calf Raises

5 OHS

Technique

Technique Thursday (Checkmark)

Snatch drills: Focus on third pull

– Tall muscle snatch

– Tall power Snatch, feet onto plates

– Tall power snatch

– Hang power snatch, above the knees

– Low hang power snatch

Metcon

Metcon (Time)

For time

150 Double-unders

15 Power Snatch 155/105 lbs

150 Wall Balls 20/14 lbs

15 Power Snatch 155/105 lbs

150 double-unders
Score: Time

TC: 20 minutes

KG: 70/50

Intermediate

75-100 double-unders

15 Power snatch @ 115/75

150 wall balls @ 20/14

15 Power Snatch @ 115/75

75-100 double-unders