7/4/19 Cycle 2

7/4/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m Row

10 Goblet Squats

400m run

10 box step-ups

300m bike

10 PVC high Pulls

Pigeon Pose 1:00/side

Couch Stretch 2:00/side

5 Scap activations

5 Kips

5 Strict Pullups

10:00 GHD Sit-up Technique and Practice

Metcon (Time)

L1 & L2

4 Rounds

15 Dball/Sandbag over the Bike 90/50

Max set of Chest to Bar, unbroken

*Sub Pull-up scale.

*Dball or Sandbag must be cleaned and tossed over the side of the bike

Metcon (No Measure)

5pm Weightlifting

Snatch

20:00 Snatch Pull, Snatch High Pull, Power Snatch

*All from Power Position

Clean

10:00 Assess Front Squat

3×5 Front Squat

10-15:00 Clean Start Pos. and First Pull (Lift-off)

Last 10-15:00 of Class

3×5 RDL

3×5 Situp w/medball & twist

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