14 Aug CrossFit – Mon, Aug 14
CrossFit Metric – CrossFit
Warm-up
A. General
60 seconds Machine/jog @Low intensity
10 Rotating scorpions
10 Muscle snatch
10 btn Snatch push press
B. Snatch Activation
3 Snatch deadlift
3 Tall snatch high pull
3 Tall muscle snatch
3 Overhead squat
3 Deep squat muscle snatch: https://youtu.be/wzB4lKbzEZU
C. Snatch drills
5 Tempo hang power snatch
5 Snatch balance
5 Tempo hang squat snatch
3 Power Snatch
3 Squat snatch
Weightlifting
Snatch (Power Snatch + Squat Snatch
1 x (1+2) @60%
2 x (1+2) @70%
3 x (1+2) @75%
Rest 1-2 minutes between sets)
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
5 x 1+1 Across
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
400m Run
15 Weighted sit-ups 20/14lbs
15 Wall balls 20/14 lbs
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
200m jog
10 Sit-ups
10 wall balls @ 12/8 lbs
Intermediate
400m run
15 Weighted sit-ups @ 16/12lbs
15 wall balls @ 16/12lbs
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
400m Run
15 Weighted sit-ups 20/14lbs
15 Wall balls 20/14 lbs
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
200m jog
10 Sit-ups
10 wall balls @ 12/8 lbs
Intermediate
400m run
15 Weighted sit-ups @ 16/12lbs
15 wall balls @ 16/12lbs
Behind the Neck Snatch Push Press (BTN Snatch Push Press
2 x 5 @77%
2 x 4 @82%
Rest 2-3 minutes between sets)
Percentages based of 1RM Snatch
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