CrossFit – Tue, Nov 8
Warm-up
Weightlifting
Snatch (5sets @75-80%
3 Snatch Lift Off
1 Snatch)
3 Snatch Lift Off
1 Snatch)
TC: 15 mins
Score: Weight
Scaling Options
Beginner
Snatch lift off + Snatch
@controlled weight across
Intermediate
As Written
Perform
Snatch lift off + Snatch + OHS
3 x 3 + 1 + 3 @75-80%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7minutes
3 Strict HSPU
10 Goblet Squat 24/16KG
Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 minutes
5 Strict HSPU
10 Box Jumps 30/24″
TC: 16 min
Score: Rounds and Reps
Scaling Options
Beginner
3 DB Strict Press @2×25/15lbs
10 Air Squats
5 DB Strict Press
10 Box Jumps @20/Plate Jump
Intermediate
3 Box HSPU
10 Goblet Squats @ 16/12KG
5 Box HSPU
10 Box Jumps @24/20″
Perform
Amrap 7
With a weighted vest
3 Strict HSPU
10 Air Squats
Rest 2
Amrap 7
bodyweight
5 Strict HSPU
10 Box Jumps @30/24″
Extra Accessory
Metcon (Checkmark)
EMOM 18 minutes
Min 1: 15/12 Cal Assault bike
Min 2: 12 Pistols
Min 3: 5 Goblet Squats 70/53lbs
A. General
60sec Row/Bike/Ski
7/7 Single leg Snatch RDL with empty bar
10 Rotating T spine squats
B. Specific
2 sets
3-5 Snatch lift offs
3-5 Hang Snatch pull
3-5 OH Squat*
*Pause for 2 seconds in the power snatch receiving position
3-5 Snatch