CrossFit – Mon, Dec 12

Warm-up

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

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