CrossFit – Wed, Nov 30

Warm-up

A. General

2 sets

1 minute Machine

1 minute Banded good mornings

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

C. Specific

5-10 “Bang Bang drill”

5-10 “Bang Bang” onto plates

5 Tall snatch onto plates

5 Tempo Snatch, onto plates

5 Power snatch

Weightlifting
Snatch (EMOM 5minutes
Power Snatch
Min 1: 5 @ 60%
Min 2: 4 @ 65%
Min 3: 3 @ 70%
Min 4: 2 @ 75 %
Min 5: MAX reps in 1 minute @ 80%)

TC: 5 min

Score: Max Reps

Scaling Options

Beginner

EMOM5

3 Reps @ ascending weight

Intermediate

As Written

Perform

Power Snatch Ladder

For time:

5 @ 60%

4 @ 65%

3 @ 70%

2 @ 75 %

1 @ 80%

Set up 5 bars and storm through for time.

Metcon
Metcon (Time)

6 rounds for time

20/16 Cal Bike/Row or Run 200m

20 KB Swings 24/16 Kg

Score: Time

TC: 18 min

Scaling Options

Beginner

12/10 Cal Bike/Row or Run 100m

20 RKB Swings @16/8 Kg

Intermediate

20/16 Cal Bike/Row or Run 200m

20 KB Swings @16/8 Kg

Perform

6 rounds

20/16 Cal Bike

20 KB Swings @24/16 Kg

Extra Accessory
Metcon (Checkmark)

3 sets

12/12 DB Lateral raises

12 Face pulls, band attached @ ankles