7/24/19 Cycle 2

7/24/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

50′ walking lunges

5 hand release push-ups

10 box step-ups

2:00 jog inside

Ankle stretch 1:00/side

T-spine stretch 1:00 against wall

6 scap pull-ups

Back Squat (5×3)

L1

Work up to a heavy single, then:

5×3 @ 87.5% of that

L2

Work up to a heavy single around 90% of your 1rm

then:

5×3 @ 87.5%

Snatch (4×2)

L1 & L2

4×2 @ 60-70%

w/ pause at knee :02

drop and reset each rep

Metcon (AMRAP – Reps)

L1

AMRAP 4:00 x 3

Rest 2:00 between AMRAPs

50′ DB Front Rack Lunges 35/25

10 Push Ups

12 Box Jump Overs 24/20

Continue where you leave off after each rest

Metcon (AMRAP – Reps)

L2

AMRAP 4:00 x 3

Rest 2:00 between AMRAPs

50′ DB Front Rack Lunges 50/35

15 Push Ups

15 Box Jump Overs 24/20

Continue where you leave off after each rest

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