CrossFit – Tue, Sep 26
Metcon Warm Up
Hang Snatch Pull + Hang Pause Power Snatch 5×3 (Weight)
*Do a set every 2 minutes.
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
*Pause is in the receive for 2 seconds.
Metcon Warm Up
4. Movement Prep/Activation and Increasing Heart Rate
Row 1:00 easy
Bike 1:00 easy
Run 1:00 easy
Row :30 moderate
Bike :30 moderate
Run :30 moderate
Row :15 fast
Bike :15 fast
Run :15 fast
Baked Potato (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike)
20/16 Calorie Row
200m Run
*Every 10m = 1 rep.
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch