CrossFit – Wed, Jan 11
Warm-up
Weightlifting
Snatch (Every 90 seconds for 7 sets
8/6 Cal bike/Row/Ski
1 Snatch)
8/6 Cal bike/Row/Ski
1 Snatch)
TC: 11 minutes
Scaling Options
Beginner
30 seconds machine
2 Snatch
Intermediate
As written
Perform:
EMOM 10
8/6 Cal Bike erg
@Increasing %
Metcon
Metcon (Checkmark)
EMOM 20minutes
Odd-200/180m Row
Even- 1 round of DT
1 round of DT =
12 Deadlifts
9 Hang power cleans
6 Shoulder to Overhead
KG: 70/45
Scaling Options
Beginner
– 40 second Row
– 12 Deadlifts
Intermediate
DT @ 95/65lbs
Perform
EMOM 30
Alternate between
– 200m Row
– 1 round of Cindy
– 1 round of DT
Extra Accessory
Post chain (Checkmark)
Wide stance good mornings
5 x 7 @heavy
A. General
2 rnds
Row 1 min
12 RDL
9 Hang Muscle clean
6 Strict press
Empty Bar
B. Specific
Banded OH Squat
3 x 7 reps
Slow Snatch high pull*
3 x 3@50%+, RPE 7
Between each set 4 hard cals