1/9/19

1/9/19

Metabolic CrossFit – CrossFit

—- Week 5 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

AMRAP 4

10 Box Step Ups w/ Dumbbells

1:00 Bike

10 Push Ups

Burgener Warmup

Push Jerk (5×3)

10:00

85-90% of 1RM

Metcon (Weight)

Oly

Snatch Complex

Every 2:00 for 8 Minutes

3 Reps @ 70%+ of 1RM

You can build throughout sets

Snatch-OVHD Squat-Hang Snatch-OVHD Squat

*yes, squat snatch

Metcon (Time)

for Time

3 Rounds

:35 Bike

20 Kettlebell Snatch 53/35

100′ Kettlebell waiter walk

(50′ right arm, 50′ left arm)

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