CrossFit – Mon, Jan 2
Warm-up
Weightlifting
Back Squat (5/5/5+ (No more that 15 in the last set.)
40%/50%/60% of your new working 1RM. If you did not PR, add 10lbs to your old working 1RM.
This is a deload week. It is going to feel light. Move through it quickly and focus on the wod today.)
Metcon
Metcon (Time)
For time
30-24-18
Alternating DB Squat Snatch 1×50/35 lbs
CTB
KG: 22.5/15 KG
TC: 12 min
Score: Time
Scaling Options
Beginner
30-20-10
Alternating DB Snatch @25/15 lbs
Body Rows
Intermediate
Alternating DB Squat Snatch @35/25 lbs
Pull Up
Perform
As Written
Extra Accessory
Accessory (Checkmark)
Side plank + banded row
3 x 12/12
Pause for 2 seconds at peak contraction
A. General
2 sets
1min Shuttle runs @ increasing intensity
10 Banded chest rows
10 Banded horizontal press
B. Mobility
Prayer stretch
2-3 sets of 5 deep breaths
Rest as needed between sets
C. Specific
3 sets
3 Dynamic push-ups
20 second wall facing hs hold + 3 sec hspu negative
30 second free standing HS hold / hspu practice