6/4/19

6/4/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

AMRAP 4

15 KB Swings

15 Goblet Squats

200m Row

Deadlift (3×3)

L1 & L2

3×3

*Build over the three sets

Hang Snatch (6×3)

L1

(Top of Knee)

Every 2:00 for 12:00

Build to Moderately Heavy set of 3

NO FAILS

Hang Snatch (6×3)

L2

(Top of Knee)

Every 2:00 for 12:00

70%+

NO FAILS

Metcon (Time)

L1

5 Rounds

10 Power Snatch 75/55

12 Knees to elbow

*Scale to Knee raises if needed

Metcon (Time)

L2

5 Rounds; 13 Minute Cap

10 Power Snatch*

12 Toes to Bar

*Weights on Snatch increase each round: 75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs

Leave a Reply