11 Aug CrossFit – Fri, Aug 11
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
10 Glute Bridges
20 sec. Glute Bridge Hold
10 Reverse Snow Angels
5 Push Up to Toe Touch
10 Ground to OH
5 Paused Plate Squats
Weightlifting
Back Squat (7 x 1 @90%+
)
TC: 18 mins
Score: Weight
Scaling Options
Beginner
7 x 2
Intermediate
As written
Metcon
Metcon (Time)
4 rounds for time
15 Thrusters
15 Power Snatch
@ 75/55lbs
TC: 11 min
Score: Time
KG: 35/25
Scaling Options
Beginner
@ 45/35 lbs
10 Thrusters
10 Power Snatch
Intermediate
@ 65/45lbs
15 Thrusters
15 Power Snatch
Perform
4 rounds @75/55 lbs
20 Thrusters
15 Power Snatch
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