7/18/19 Cycle 2

7/18/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness warmup

40 calorie row

*Choose ONLY 1 warmup

Warm-up (No Measure)

Warmup

Count your reps

1:00 air squats

1:00 burpee no pushup

1:00 25# plate step-ups; fast!

Metcon (Time)

L1

4 rounds

15 abmat situps

12 medball cleans 20/14

Metcon (Time)

L2

4 rounds

10 GHD situps

12 medball cleans 30/20

Metcon (No Measure)

5pm Weightlifting

15:00 PWR Snatch+OVHD Squat, Snatch Balance

15:00 Clean Pull; from knee (2nd Pull), Clean Pull; from floor, Pwr Clean; from floor

10:00 Push Jerk

5-10:00 Jerk Footwork

15:00

3×5 Back Squat

2×20 Side Bends

1×12 Good Morning

3×5 Plate Flys

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