2/13/18

2/13/18

Metabolic CrossFit – CrossFit

Warm-up

20 Minutes

10 shoulder passes, 10 ring rows, 10 push-ups

Followed by 500 m row

Banded Shoulder Stretches

This allows ample time to slowly build up to a heavy snatch for your 6 x 3. Your 6 x 3 should be across and TnG.

Power Snatch (6 x 3 across)

E2MOM complete a set of 3 TnG power snatches.

Metcon (3 Rounds for reps)

AMRAP 3:

15/12 Calorie Row

12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Row

8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:

15/12 Calorie Row

4 Power Snatches (135/95)
Fitness Athletes: (65/45), (75/55), (95/65)

Endurance

4 x 200m with 60 sec rest

4 x 400m with 90 sec rest

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