01 Aug CrossFit – Tue, Aug 1
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
14 Banded Dead Bugs
10 Air squats
10 Reverse Fly
5 Beat Swings
10 Plate Good Mornings + Calf Raise
B. Metcon: Snatch Cycle Drills
7 No hook, no contact, hang muscle snatch
7 BtN snatch push press
7 Power Snatch with pause @ top
Gymnastics
Gymnastics (AMRAP – Reps)
4 sets
10/10 DB Bent over row
15 C2B pull ups
TC: 12 minutes
Score: Reps of C2B
Scaling Options
Beginner
6/6 DB bent over row
6/6 Lateral Side bend pull in OR 3 Pull up holds
Intermediate L 1
10/10 DB Bent over row
5-10 Pull ups
Intermediate L2
10/10 DB Bent over row
10-15 Pull ups
Perform
4 sets
15-20 CTB
10/10 Split stance Meadow row
Metcon
Metcon (Time)
3 Rounds for time
75 Double-unders
50 Air Squats
10 Hang Power Snatch 135/95 lbs
Score: Time
TC: 12 minutes
KG: 60/43
Scaling Options
Beginner
75 single -unders
30 Air squats
7 Hang power snatch 45/35 lbs
Intermediate
50 DU
50 Air Squats
10 Hang Power Snatch 115/75 lbs
Perform
N/A
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