24 Aug CrossFit – Thu, Aug 24

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 sets

200m jog

4/4 Windmill @ light or moderate DB

8/8 Unilateral Band lat stretch + pull down

12 Air squats

B. Specific

Drills: Focus on Timing of second pull

– Snatch Lift offs (look for torso maintaining its position)

– Snatch Halting Deadlift (Look for no acceleration)

– Snatch High pull with tempo first pull

– Tempo Power Snatch

– Tempo Squat snatch

Weightlifting

Snatch (5 sets @80-85%
2 Squat Snatch
1 OH Squat

Rest 2 minutes between sets)

TC: 15 minutes

Score: Weight

Intermediate

As written

Conditioning

Conditioning (6 Rounds for time)

6 sets, each for time

400m Run

Rest 1 min between sets
TC: 20 min

Score: Each run for time

Intermediate

As written

Extra Accessory

Upper Accessory (Weight)

5 sets

12 DB pullovers @heavy

10 Banded face pull

Rest 45-60 seconds between sets
Hold every rep for 1 sec at peak contraction

()