CrossFit – Fri, Nov 11
Warm-up
Weightlifting
Clean (4 sets @75-80%
4 Clean First Pull
2 Cleans )
4 Clean First Pull
2 Cleans )
TC: 12 mins
Score: weight
Scaling Options
Beginner
4 x 2 Clean deadlift + 2 cleans
Intermediate
As Written
Perform
Clean first pull + Segment Power clean
4 x 4 + 2 @75-80%
Pause above the knee on clean
Metcon
Metcon (4 Rounds for reps)
2 rounds of
AMRAP 2 minutes
15 cal bike/Row/12 cal ski/200m run
Max Hang Power Snatch 115/75lbs
Rest 2 minutes
AMRAP 2 minutes
15 Hang Power Snatch 115/75lbs
Max Cal Bike
Rest 2 minutes
KG: 50/35 KG
TC: 16 min
Score: Max Reps + Max Cals
Scaling Options
Beginner
10 Cals
Max Hang Power Snatch @75/55
10 Hang Power Snatch @75/55
Max Cals
Intermediate
15 cals
Max Hang Power Snatch @95/65
15 Hang Power Snatch @95/65
Max Cals
Perform
2 rounds
Amrap 2 minutes
15 Cal Assault Bike
Max Hang Power Snatch @115/75
Rest 2 minutes
Amrap 2 minutes
Extra Accessory
Metcon (Weight)
Split stance good morning
3 x 8/leg
A. General
3 min Machine @ Easy-mod-Hard
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
C. Specific
2 sets
3-5 Clean first pull
3-5 Hang clean pull
3-5 segment power cleans
3-5 Front squats*
*Pause for 2 seconds in the power clean receiving position