TNT

TNT

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Knuckle Drags

50′ Active Samson

50′ Active Spidermans

5 Air Squats with 10 sec pause at bottom

5 Push-up to Downward Dog

10 PVC Passthroughs

:30 Front Rack Stretch

Movement Prep

3 High Hang Muscle Snatches

3 Hang High Pulls

3 Snatch Balances (Snatch Drops)

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

3 Push Press

3 Push Jerks

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Clean and Jerks

3 Front Squats

3 Push Press

3 Thrusters

Athletes will be allowed to choose between two workouts for time today.

Metcon (Time)

“Van Damme”

30 Snatches (135/95)

10 Ring Muscle-ups

30 Clean & Jerks (135/95)

10 Ring Muscle-ups

30 Thrusters (135/95)

10 Ring Muscle-ups

Metcon (Time)

“TNT”

30 Snatches (95/65)

30 Clean and Jerks (95/65)

30 Thrusters (95/65)

Extra!

Time Permitting

Tabata Hollow Rocks

8 Rounds of :20 On, :10 Off

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