8/14/19 Cycle 3 Test Week

8/14/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

—- New Cycle —-

Cycle 3 started this week with Test Week

New Cycles are a great time to bring in family or friends who may have been on the fence about trying Crossfit or Olympic Weightlifting.

Welcome them home to our family.

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Warm-up (No Measure)

Warm Up

10 Dislocates

10 Around the head, w/10# plate

10 walking lunge w/stretch

Ankle Stretch w/kb 1:00/side

Couch Stretch 2:00/side


5 Box step-ups

6 Wall Squats

7 Push Ups

Metabolic Snatch Complex (1×1)

Find 1RM

Squat Snatch

Hang Squat Snatch

Overhead Squat x2

*You are finding the 1RM of the entire complex, NOT each individual lift/component

Metcon (Time)

L1 & L2

9 Power Snatch 95/65

15 Box Jumps 24/20

7 Power Snatch 115/75

15 Box Jumps 24/20

5 Power Snatch 135/95

15 Box Jumps 24/20

3 Power Snatch 155/105

15 Box Jumps 24/20

*Scale weight so that you increase between

5-10lbs each set if you are not L2 (RX)

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