CrossFit – Wed, Nov 30
Warm-up
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%)
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
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