5/7/19 ReTest Week Day 2
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
2 Rounds
5 Strict Pull Ups
10/7 Calorie Bike
Technique Session
2 rounds; PVC, Empty bar
10 Snatch Balance
Hang Snatch (1×2)
In 10:00
Find 2RM High Hang Snatch
*Drive into the floor so there is less of a heaving motion and more vertical drive. Keep straight-ish arms until almost if not full extension.
Metcon (Time)
7 Rounds
Run 100m
7 Overhead Squats 115/75
(10 Minute Cap)
*More Options:
Lighter OHS
Front Squats instead of OHS
Metcon (Time)
Competition WOD
8 Rounds
Run 100m
8 Overhead Squats 135/95
Metcon (Time)
6pm Grunt Work
5k Bike
6/17/19 Retest Week
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 3 Rounds 100′ Banded side shuffles 10 Empty …
6/15/19
Metabolic CrossFit – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
6/14/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 100′ Inchworm 10 Air Squats 1 lap waiter …
6/13/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up Run 400m 10 box step ups 10 tuck jumps …
6/12/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 1:00 bike 100′ high knees 100′ butt kickers 1:00 …
6/11/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 2 Rounds 300m run 50′ inchworms 10 overhead …
6/10/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 4 rounds :30 Banded side shuffles 10 hand …
6/8/19
Metabolic CrossFit – CrossFit View Public Whiteboard Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs …
6/7/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up AMRAP 4 10 Box Step Ups :20 Good …
6/6/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 200m run 10 Cossack Squats 10 PVC High Pulls …
