CrossFit – Mon, Dec 12
Warm-up
Weightlifting
Back Squat (6 x 10 @ 50-60%
)
)
TC: 15 minutes
Scaling Options:
Beginner:
5 x 6-10 @ light
Intermediate:
6 x 10 @ 40-50%
Perform:
10 x 10 @ 60%
Metcon
Metcon (Time)
3 sets
10 Snatch 135/95 lbs
1 min Recovery Machine or Jog
15 C&J 135/95 lbs
1 min Recovery Machine or Jog
20 Push press 135/95 lbs
Rest 2 mins between sets
KG: 60/45KG
TC: 21 min
Score: Time
Scaling Options
Beginner
5 Snatches
1 min recovery
10 Cleans
1 min Recovery
15 Push presses
@ light
Intermediate
10 Snatches @95/65 lbs
1 min Recovery
15 C&J @95/65 lbs
1 min Recovery
20 Push press @95/65 lbs
Perform
3 sets
10 Snatches @135/95 lbs
1 min Recovery C2 Bike
15 C&J @135/95 lbs
1 min Recovery C2 Bike
20 Push press @135/95 lbs
Rest 3 mins between sets
Extra Accessory
Accessory (Checkmark)
Pallof Press
3 x 5/side
Hold every rep for 2 sec with arms extended
A. General
30 Jumping Jacks
25′ samson stretch lunges
30 air squats
25′ Banded Monster Walk
B. Specific (Metcon)
3 sets @ ascending
3 Snatch high pulls
3 Power snatch
3 clean pulls
3 power cleans
3 jerk dips
3 push press