2/13/19

2/13/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Row 500m

15 Good Mornings 75/55

15 Push Ups

Metcon (Time)

Oly

Snatch

for Time

18 Snatch @ 75% 1RM

Rest 3:00

12 Snatch @ 80% 1RM

Rest 3:00

6 Snatch @ 85% 1RM

Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both

Metcon (Time)

for Time

6 Rope Climbs

600m run

50 SDHP 95/65

600m run

6 Rope Climbs

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Open Gym (HSPU & Pullup Program)

HSPU:

30 HSPU Negatives

*try stringing multiple reps together. Same standards as week 1

Inverted Rows (Barbell) x 3 max sets

*same as week 1, but strive to beat your score

50 Push-ups

*as few sets as possible

Strict Pull-up:

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