Phase 1 Wk1 Day 3

Phase 1 Wk1 Day 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 Rounds; PVC, PVC, empty bar

:20 Ring Support Hold

8 Burpees

10 OH Squats

Snatch (6×6)

Every 2 Minutes For 12 Minutes

6 Touch and Go Squat Snatch

Punxsutawney Ill (Time)

L2

4 Rounds

8 Muscle Ups

18 Alternating DB Squat Snatch 50/35

Time Cap: 13 Minutes

Punxsutawney III (scaled) (Time)

L1

4 Rounds

8 Pull-Ups

18 Alternating DB Squat Snatch 35/25

Time Cap: 13 Minutes

Metcon (No Measure)

Grunt Work

Strict Pull-up

-3×4 Prone-to-standing rope climbs

-3 way plank – 5x:30sec (:10 front, :10 right, :10 left)

HSPU

-HSPU Negatives – 20 reps

– 3xMax sets Inverted Rows (aim for more than 10 reps each set)

-30 pushups in as few sets as possible

Muscleup

-6×8 Knees to Elbow

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