CrossFit – Wed, Nov 23
Warm-up
Weightlifting
Deadlift (3×3
70%, 80%, 90%
The last set of 3 is a max set up to 10 reps.
Percentages are based on your working 1rm which is 90% of actual 1 rm. )
70%, 80%, 90%
The last set of 3 is a max set up to 10 reps.
Percentages are based on your working 1rm which is 90% of actual 1 rm. )
Metcon (Weight)
EMOM 15minutes
Min 1. 8 Thrusters 135/95 lbs
Min 2. 12 Burpees
Min 3. 70 Double-unders
KG: 60/45 Kg
TC: 15 mins
Scaling Options
Beginner
Min 1. 8 Thrusters @45/35 lbs
Min 2. 6 Burpees
Min 3. 40 Single unders
Intermediate
Min 1. 8 Thrusters @95/65 lbs
Min 2. 9 Burpees
Min 3. 40 Double unders or 70 Single Unders
Perform
EMOM 18
Min 1. 8 Thrusters @155/105 lbs
Min 2. 15 TTB
Min 3. 70 Double unders
Metcon
Extra Accessory
Metcon (Checkmark)
On any Machine
4 rounds
5 Cal ALL OUT
30 sec easy
5 Cal ALL OUT
30 sec easy
5 Cal ALL OUT
90 sec easy
Rest 2 minutes after round 2
A. General
3 rounds
10 Cal Machine
10 Banded good mornings
B. Mobility
Banded Med Ball T spine Mobility
60 seconds
https://youtu.be/5JVaGTcuQko
C. Specific
2 sets
3 Back squats
3 Snatch Btn press
3 Btn Thrusters