CrossFit – Thu, Nov 24
Warm-up
Weightlifting
Metcon (Weight)
Work up to a heavy complex for the day
3 Cleans
3 Front Squat
TC: 15 min
Score: Weight
Scaling Options
Beginner & Intermediate
As Written
Perform
N/A
Metcon
Metcon (Time)
5 rounds for time
15 Snatch 95/65 lbs
5 Bar Muscle-ups
rest 1 minute
KG: 45/30 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
15 Snatch @45/35 lbs
5 Ring Rows
rest 1 minute
Intermediate
15 Snatch @75/55 lbs
5 Jumping Bar Muscle Ups
rest 1 minute
Perform
N/A
Extra Accessory
Metcon (Weight)
Tempo Good Morning
4×6 @ controlled weight
Tempo: 3-1-X-1
A. General
3 minutes @easy
Machine
B. Mobility
Seated T-spine extension
2-3 set of 5 deep breaths
Try to reach more ROM every time you exhale
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
C. Specific
Pull:
-3 Clean lift offs (floor to above the knee)
-3 clean pulls
Reception:
-3 Tall muscle cleans
-3 Rack deliveries
-3 Tall power cleans
-3 Front squat
-3 Tall squat cleans