11/20/18

11/20/18

Metabolic CrossFit – CrossFit

– – – – November – – – –

We are CLOSED on Thanksgiving

– – – – Open GYM – – – –

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

Ski 2:00*, blue/red

10 Strict Pull Ups

Stretch: Twisted Cross 2:00/side

*Use two blue/red bands, hanging from a pull-up bar, and perform a ski motion as you would on a ski erg. Grip each band a little higher to create more tension

Snatch warmup, complex

Empty bar

3 Power snatch

1 OHS

3 high hang Power snatch

1 OHS

3 hang Power snatch

1 OHS

Repeat with Squat snatch in place of the Power Snatch

Metcon (Time)

3 Rounds

5 Squat Snatch 115/85

10 kipping pull-ups

:45 Ski blue/red

Time Cap: 10:00

Rest 5:00

then,

Metcon (AMRAP – Rounds and Reps)

Interval

AMRAP 4:00 x 3

1:00 Bike, Sprint

20 Double DB Ground to OH 50/35

Max Rope Climbs in remaining time

Rest 2:00

Metcon (No Measure)

Accessory (Optional)

Strength

5×10 Goblet Squats 70/53

or

1k row*

*The Strength is NOT measured here. If you do the 1k row, then ADD PERFORMANCE your 1k time to get it on record.

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