Metabolic CrossFit – CrossFit
—- New Cycle —-
This Cycle will prepare and lead us into the first weekend of the Open.
—- New Athletes —-
Fundamentals
Offered Every other Saturday
Schedule with Cathy
—- Open Gym —-
Weekdays at 6pm, Saturday at 10am
Work on a missed WOD or attack a weakness
Warm-up (No Measure)
Warmup
10 Dislocates, PVC
10 Pushups
10 Side bends, PVC overhead
10 Overhead squats, PVC
Primer
20 Shoulder Taps, either in handstand hold, or on box (scale to HSPU ability)
15 behind the neck press, empty bar, snatch grip
5:00 bike, moderate pace
Metcon (Time)
Oly
Snatch
for Time
20 Snatch @ 70% 1RM
Rest 3:00
15 Snatch @ 75% 1RM
Rest 3:00
10 Snatch @ 80% 1RM
*Percentages based on 1RM Power Snatch
Snatch reps can be Power, Squat, or a mix of both
*Enter weights in notes
Metcon (Time)
Metcon
for Time
4 Rounds
Row 500/450
21 Dumbbell Deadlift 70/50
Metcon (No Measure)
Accessory
ROMWOD/Cool Down Stretch
Open Gym (HSPU or Pull-up Program
HSPU:
20 HSPU Negatives
*From a handstand against the wall, slow as possible descent until you are in the bottom/tripod position
Inverted Rows (Barbell) x 3 max sets
*rest accordingly. Goal is 10+ reps each set
30 Push-ups
* as few sets as possible
Strict Pull-up:
Leave a Reply