2/8/19

2/8/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warm-up

Bike 5:00

rest 1:00

Bike 4:00

Metcon (AMRAP – Reps)

Oly

Squat Snatch

Build to Heavy Single

Then

3 Rounds

Not for time

Max Hang Squat Snatch @ 70%

Lateral Bar Burpees

*Subtract number of Squat Snatch from 15, and complete that many Lateral Bar Burpees for your rest period.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 Wallballs 20/14lbs

20 Box Jumps 24/20″

10 Strict Pull Ups

Metcon (No Measure)

Accessory

ROMWOD/Cool Down Stretch

Open Gym (HSPU & Pull-up Program

HSPU:

Strict Dumbbell Press x 4 max sets

*ideally 25% of your best strict press, but 50/35 will suffice. 10+ reps each set. Rest accordingly

3 Single Arm Waiter Walk x 1:00 per arm

*challenging weight

Strict Pull-up:

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