20 Jul CrossFit – Thu, Jul 20

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

1 Min Row

10 Hamstring Bridges

20 sec Side Plank

10 Courtesy Lunges

6 RDL

B. Specific

Pull:

-5 Snatch lift off

-5 Snatch deadlifts

—

Leg drive:

-5 Standing vertical jumps

-5 Standing vertical jumps with BB, snatch grip

—

Snatch pull:

– 5 Halting snatch pulls (pause at tall position)

– 5 Tempo snatch pulls

Weightlifting

Snatch Pull (4 x 4 @ 75-85%

*Not a high pull)

TC: 10 min

Score: Weight

Intermediate

As written

Metcon

Metcon (AMRAP – Reps)

3 rounds for reps

1 min KBS @ 24/16kg

1 min Jumping pull ups

1 min DB Snatch 1×50/35 lbs

1 min Cal machine

1 min Rest
TC: 15 minutes

Score: Total reps

Intermediate

KBS @ 20/12kg

Jumping pull ups

DB Snatch @ 1x 35/25lbs

Cal machine