9/13/19 Cycle 3

9/13/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3:00 bike, conversational pace

AMRAP 2

10 pushup to down dog

10 goblet squats, light

10 situps

10 overhead press with a plate 25/15

6:00 warmup to your snatch weight

Then, after snatch use 6:00 to warmup to your deadlift starting weight

Snatch (4xMax reps)

4 Rounds

:90 on

2:30 off

Singles @80-85%

Drop and Reset each rep

Metcon (Time)

L1

3 Rounds

12-9-6

Deadlift

DB Box Step Over 35/25s 24/20″

Rest 3:00 after each “12-9-6”

Deadlft weights

R1 185/135lbs

R2 225/155lbs

R3 255/175lbs

(20 Minute Cap)

Metcon (Time)

L2

3 Rounds

12-9-6

Deadlift

DB Box Step Over 50/35s 24/20″

Rest 3:00 after each “12-9-6”

Deadlft weights

R1 225/155lbs

R2 255/175lbs

R3 285/195lbs

(20 Minute Cap)

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