11/26/18

11/26/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 run in gym

50′ banded side shuffle

10 Cossack squats (lateral lunges)

10 wallballs

50′ walking high kicks

10 dislocates, PVC

10 box jumps

2:00 bike

then,

Snatch warmup

2x, first with PVC, then empty bar

3 muscle snatch

1 OHS

3 high hang power snatch

1 OHS

3 hang power snatch

1 OHS

3 squat snatch

1 OHS

Snatch (1RM)

12:00

Find 1RM Snatch

Metcon (AMRAP – Reps)

AMRAP 5

Max Squat Snatch @ 85%

*score is reps, but put your weight in the notes.

Metcon (Time)

for Time

60/40 Cal Row

30 Wallballs 20/14

15 Dumbbell Box Step Overs 35/25s, 24/20″

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