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Workout of the Day

3
Mar

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Strength

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

Metcon

Metcon (Time)

Metcon 190304

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.

Cool-Down Flex

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