2/6/19

2/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds

5 Kipping Pull Ups

10 Overhead Walking Lunge, Empty Bar

12 Calorie Row

Metcon (Time)

Oly

Clean

for Time

20 Clean @ 70% 1RM

Rest 3:00

15 Clean @ 75% 1RM

Rest 3:00

10 Clean @ 80% 1RM

*Percentages based on 1RM Power Clean Reps can be Power, Squat, or a mix of both

Metcon (Time)

for Time

3 Rounds

Row 500m

12 Muscle Ups

24 Dumbbell Snatch 50/35

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Open Gym (HSPU & Pullup Program)

HSPU:

25 HSPU Negatives

*from a handstand against the wall lower yourself as slowly as possible into the bottom/tripod position

Strict Pull-ups x 3 max sets

*10+ reps. Scale accordingly

40 Push-ups

*as few sets as possible.

Strict Pull-ups:

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