12/26/18

12/26/18

Metabolic CrossFit – CrossFit

—- Week 3 —-

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Warm-up (No Measure)

Warmup

50′ Bear Crawl

10 Pushup to down dog

50′ Samson stretch

10 Dislocates, PVC

10 OVHD squat, PVC

Primer (4:00)

2 Rounds

Bike 1:30

15 Dumbbell Push Press

10 Single arm Dumbbell OVHD Squat

(5 each side)

Push Jerk (5×4)

10:00

75%

Metcon (6 Rounds for weight)

Oly

Snatch Complex

Every :90 for 9 Minutes

2 Rep @ 75%+ of 1RM

You can build throughout sets

*Snatch-OVHD Squat-Hang Snatch-OVHD Squat

**”Snatch” implies full squat snatch unless otherwise described.

Metcon (Time)

for Time

5-4-3-2-1

Strict Handstand Push-Ups

Box Jump 30/24″

Rest :90

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