Wednesday 061913
CrossFit, Olympic Lifting, Strength & Conditioning, WODThe majority of our time today is meant to be focused on the squat snatch. One of the biggest things that hold you all back from feeling good about snatching and overhead squats is mobility. Check out this overhead squat/snatch/squat prep from Mobility WOD.
Skill
Squat Snatch
3-3-3-3-3-3-3
MetCon
1 Mile Sprint
Extra Work
50 GHD Sit Ups
50 GHD Hip Extensions
Tuesday – 061813
CrossFit, Strength & Conditioning, WODThrowdown pics are up!
Here’s the Facebook link to the album. Again, thank you so much to everyone who participated and helped us celebrate our first anniversary! We can’t wait to see what the next year holds for Metro CrossFit!
In the meantime, here’s what Tuesday’s going to look like.
Strength
Deadlift
3-3-3-3-3
MetCon
For Time:
2 Rope Climbs
1000m Row
3 Rope Climbs
800m Row
4 Rope Climbs
600m Row
5 Rope Climbs
400m Row
6 Rope Climbs
200m Row
*Rope Climb Modification is 3:1 Ring Row
Monday 061713
CrossFit, RFT, Strength & Conditioning, WOD
Metro CrossFit’s Tommy Crozier at the Metro Throwdown
Strength
Bench Press
3-3-3-3-3
MetCon
4RFT
20 KB Swings (55/235)
20m Walking Lunges
20 Box Jumps (24/20)
200m Run
20m Walking Lunges