17 Jul CrossFit – Mon, Jul 17

CrossFit Metric – CrossFit

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Warm-up

A. General

60s Ski/Bike/Row/Run

10 Rotating Scorpions

10 Banded OH Squats

10 Deep Squat Banded Y pulls*

* https://youtu.be/K6TVReERpFs

B. Specific

– 5 Snatch deadlift

– 5 Muscle Snatch

– 5 Power Snatch

– 5 OHS

– 5 Tempo Snatch (slow down the pull)

Weightlifting

Snatch (1 rep Max)

3 @ 50%

3 @ 60%

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+, etc

Intermediate & Perform

As written

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

20/15 Cal row

15 Hang power cleans 95/65 lbs

10 Burpee over bar
Scaling Options

Beginner

15/10 Cal row

10 Hang power cleans @45/35lbs

5 Burpees / Down & ups

Perform

20/15 Cal row

15 Hang power cleans @115/75 lbs

10 Burpee box jump overs @ 24/20″