09 Aug CrossFit – Wed, Aug 9
CrossFit Metric – CrossFit
Warm-up
A. General
2 round
60sec Row/Bike/Ski
6/6 Single leg Glute Bridges
12 Hollow Rocks
6 Paused Chest Rows
10 Banded behind the Neck Press
6 Banded OH Squats
B. Mobility
Barbell Trap smash
1 x 30-40 secs/side (moving arm)
https://youtu.be/8DQQJpTlYG8
C. Specific: Focus on bar path
3 Segmented pull: Knees to power position
3 Segmented pull : Below the knee to power position
3 Position halting Snatch deadlift: Pause at lift off/Pause below the knees/Pause at power position
3-5 Tempo Power Snatch
3-5 Tempo Squat snatch
Weightlifting
Squat Snatch (1 x 3 @50%
1 x 3 @60%
1 x 2 @65%
1 x 2 @70%
1 x 2 @75%
2 x 2 @80%
Rest 2-3 minutes between sets
)
TC: 15 min
Score: Weight
Scaling Options
Beginner
6 x 2 @ across
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
16 Wall balls 20/14 lbs @ 12/10′
16 Cal Row
32 Double-unders
Score: Rounds & Reps
Scaling Options
Beginner
12 Wall balls @ 12/8 @ 10′
12 Cal Row
32 Single-unders
Intermediate
16 Wall balls @ 20/14 @ 10/9′
16 Cal Row
16-32 Double-unders
Sorry, the comment form is closed at this time.