12/12/18

12/12/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

AMRAP 5

50′ bear crawl

50′ banded walk

10 Dislocates

20 Sit Ups

Push Jerk (5×5)

Push Jerk 65%

10:00

Metcon (Weight)

EMOM 10

Snatch Complex

1 Rep @ 70%+ of 1RM

You can build throughout sets

*Squat Snatch-Ovhd Squat-Hang Squat Snatch-Ovhd Squat

Metcon (Time)

for Time

3 Rounds

10 Power Snatch 115/75

20 Pistols, alternating

*scale the Pistols to holding onto the rig or to a negative (just the down)

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