CrossFit – Thu, Dec 15
Warm-up
Weightlifting
Power Snatch (Find a 1RM)
TC: 10 min
Score: Weight
Scaling Options
Beginner
Every 2 min
3 Power Snatches @ ascending
Intermediate & Perform
As Written
Metcon
Metcon (Time)
3 rounds for time
9-6-3
Overhead Squat @% Below
Burpee box jump-over 30/24”
1 min rest between rounds
Round 1: 70%
Round 2: 75%
Round 3: 80%
TC:16 min
Score: Time
Scaling Options
Beginner
6-3-1
OHS @ same weight across
Burpee
box jump @20″/plate
Intermediate
9-6-3
Overhead Squat as written
Burpee box jump-over @24/20″
Perform
9-6-3
Snatch
Burpee box jump-over @30/24″
Extra Accessory
Accessory (Checkmark)
Side lying clam raise
3 x 12
Rest 30 seconds between sides and sets
Hold 2 sec at peak contraction
A. General
60sec Row
30sec Banded OH Squat
30sec World’s greatest stretch (15sec/side)
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C.Specific
3 Snatch First Pull
3 box jumps
3 Snatch high pulls
3 box jumps
3 OHS
3 box jumps
3 Tempo Squat Snatch