Industrial Athletics – CrossFit
The Metcon for today has a lot of overhead movements. Be ready for your shoulders to burn. We will start with overhead squats. Then, we will add that to that overhead squat with a squat snatch. Then, we will get rid of the squat for some power snatches.
Unbroken DU Practice
Single Under Practice
50 Right Leg Jumps
50 Left Leg Jumps
100 Single Unders
5 Min to work on DUs
or
10, 20, 30, 40, 50, 40, 30, 20, 10 unbroken DUs
Metcon (Time)
For Time:
20 OHS (135/95)
40 Situps
20 Sq Snatches (115/75)
40 Situps
20 Power Snatches (95/65)
Scaling:
Platinum: As written above.
Steel:
For Time:
20 OHS (115/75)
40 Situps
20 Sq Snatches (95/65)
40 Situps
20 Power Snatches (75/55)
Brass:
For Time:
20 OHS (95/65)
40 Situps
20 Hang Sq Snatches (75/55)
40 Situps
20 HP Snatches (75/55)
Bronze:
For Time:
20 OHS (75/55)
40 Situps
20 Hang Sq Snatches (55/35)
40 Situps
20 HP Snatches (55/35)