CrossFit Metropolis – WOD
Dbl. Dumbbell Snatch (8-8-6-6)
4 Rounds (Supersets A+B) not for time with :90 rest between rounds
A. Dbl. Dumbbell Snatch (from the ground) x 8/6
B. Banded Palloff Hold x :15E
For 12 minutes (4 rounds)
Every 3 Minutes complete 1 round of:
6 Strict Pull-ups
12 Box Jumps (24″/20″)
24 Alt. Dumbbell Snatch (50lb/35lb)
Rest the remainder of the 3 minutes after completing the round of work (note your times/round).
Stop after 2 minutes if you do not complete the round of work within 2 minutes (note your reps).
Start each round from the beginning.
Record your slowest round to Wodify.
Approach each round quick and smooth. Aim to go unbroken.
Scale strict pull-ups with banded strict pull-ups or challenging ring rows.
Reduce the height of the box to scale box jumps.
Select a dumbbell weight you can move at a consistent pace breaking no more than once.
Lat Rolls w/ foam roller + banded lat stretch (lying) x :30E
Standing banded tricep stretch x :30E
Slow Cat/Camel x 1:00
Lying bent leg crossover stretch x :30E