5/7/19 Test Week Day 2

5/7/19 Test Week Day 2

Metabolic CrossFit – CrossFit

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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

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