Wednesday, November 17th 2021
Warm-up
A. General
60sec Row
5/5 World’s greatest stretch
10 Rotating scorpions
60sec Row
5/5 World’s greatest stretch
10 Rotating scorpions
B.Specific @30-40%
3 Snatch First pull
3 box jumps
3 Snatch high pulls
3 box jumps
3 muscle snatch
3 box jumps
3 Power Snatch + 3 Squat Snatch
Weightlifting
Snatch (4x 3 + 3 @70%)
Snatch (4x 2+2 @75%)
Power Snatch + Squat Snatch
Every 2 mins x 4
2+2 @75%
Every 2 mins x 4
2+2 @75%
Score: Weight used across each set on each percentage (2 scores)
TC: 16mins
Scaling options
Beginner
Every 2 mins x 8
3 + 3 @Moderate
Intermediate & COMP
As written
Metcon
Metcon (3 Rounds for reps)
Every 8 min x 3
Set 1:
3 rounds
21/18 Cal Bike/Ski/Row
21 Thrusters 75/55lbs
Set 2:
2 rounds
21/18 Cal Bike/Ski/Row
21 Thrusters 115/75lbs
Set 3:
1 round
21/18 Cal Bike/Ski/Row
21 Thrusters 155/105 lbs
Kg:
40/30
50/40
70/50
Score: Time of each set (3 scores)
TC: 24mins
40/30
50/40
70/50
Score: Time of each set (3 scores)
TC: 24mins
Scaling options
Beginner
Cals 15/12
Barbell @Light, Mod, Heavy
Intermediate
Barbell @65/45, 95/65, 115/75
COMP
As written
Extra Accessory
Metcon
Banded ATY’s
5 x 5/5/5
5 x 5/5/5
Goal: Shoulder Health
Every 2 mins x 4
3 + 3 @70%