CrossFit – Thu, Jan 5
Warm-up
Weightlifting
Metcon (Weight)
5 sets @ RPE 7/10
2 Snatch grip push press behind the neck
2 OH Squat
TC: 15 min
Score: Weight
Scaling Options
Beginner
1 Snatch Grip Behind the Neck Push Press
2 OH Squat
Intermediate
As Written
Metcon
Metcon (Time)
5 rounds for time
20 Hang Cleans 95/65 lbs
1k Air Bike / 500m Row / 400m Run
KG:45/30 KG
TC: 20 mins
Score: Time
Scaling Options
Beginner
12 Hang cleans @ 55/45 lbs
500m Air Bike / 250m Row / 200m run
Intermediate
20 Hang cleans @75/55 lbs
1Km Air Bike / 500m Row / 400m run
Perform
5 rounds
30 Squat cleans @95/65 lbs
1Km Echo bike
Extra Accessory
Accessory (Checkmark)
Plank bird dog
2 x 10/10
A. General
3min Row or Bike @increasing intensity
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
@snatch grip
5 Good mornings
5 btn press
5 btn thrusters
5 OHS