CrossFit – Thu, Aug 24

CrossFit Metric – CrossFit

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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


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

Rest 2 minutes between sets)

TC: 15 minutes

Score: Weight

Scaling Options


5 x (1+2) @80-85%


As written


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

Scaling Options


Run 200m or Bike 1000m


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


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