CrossFit – Mon, Nov 14
Warm-up
Weightlifting
Snatch (EMOM 16minutes
Min 1: 1 @ 80%
Min 2: 1 @ 82.5%
Min 3: 1 @ 85%
Min 4: Rest)
Min 1: 1 @ 80%
Min 2: 1 @ 82.5%
Min 3: 1 @ 85%
Min 4: Rest)
TC: 16 mins
Score: Weight
Scaling Options
Beginner
1-2 reps @ technical weight
Intermediate
As Written
Perform
3 sets
1 x 1 @ 80%
2 x 1 @ 82.5%
3 x 1 @85%+
Rest 2 mins between sets
Metcon
Metcon (3 Rounds for reps)
Every 4 mins for 12 mins
12-9-6 reps
Thruster 95/65lbs
Bar facing Burpees
KG: 45/30
TC:12 min
Score: Slowest Interval
Scaling Options
Beginner
9-6-3 reps
Thruster @45/35
Burpees
Intermediate
12-9-6 reps
Thruster @75/55
Bar facing Burpees
Perform
Every 4 mins for 12 mins
15-12-9 reps
Thruster @95/65
Bar facing Burpees
Extra Accessory
Metcon (Checkmark)
Core stability
3 sets
30 sec Weighted Side plank (Right)
30 sec Weighted Side plank (Left)
5/5 Banded Dead bug
5/5 Banded contralateral plank
A. General
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Specific
2 sets @ascending
3 Snatch high pulls
3 OHS
3 tall Snatches
3 tempo snatches