6/11/19

6/11/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

300m run

50′ inchworms

10 overhead wall squats, PVC

Metcon (No Measure)

Strength Prep

Romanian Deadlifts

2×15

Then,

Snatch Grip Press (behind the neck)

5×5

*Keep weights very light. This is not only a prep for the Hang Snatch but another warmup for the lift

Hang Snatch (6×2)

L1

(Top of Knee)

Every 2 Minutes for 12 Minutes

2 Reps

should be a heavy set for 2

Hang Snatch (6×2)

L2

(Top of Knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Metcon (Time)

L1

115/95 Calorie Row*

*EMOM including 0:00 perform

3 strict Ring pull-ups (by the bay doors)

2 Ring Dips

Metcon (Time)

L2

115/95 Calorie Row*

*EMOM including 0:00 perform 3 Muscle Ups (bar if you don’t have ring)

(15 Minute Cap)

*More Options:

2x Strict Pull Ups instead of MU

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