04 Aug CrossFit – Fri, Aug 4

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

30 sec Wall Sit

10 Hamstring Bridge

16 Quadruped Shoulder Taps

10 Reverse Snow Angels

5 Plate Squats

B. Specific

5 OH squats

5 Snatch balance

—-

5 Low hang snatch deadlifts

5 Low hang snatch high pulls, tempo from low hang to power position

5 Low hang snatch, tempo first pull

Weightlifting

Snatch (Snatch, from Low Hang
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%)

TC: 16 min

Score: Weight

Perform

N/A

Metcon

Metcon (Checkmark)

EMOM 14 minutes

odd- 7 Burpee C2B

even- 7 Front Squats 185/135 lbs
TC: 14 min

Score: Checkmark

Perform

225/155

Extra Accessory

Post Chain (Checkmark)

Prone WYs

3 x 6 @light

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