CrossFit – Tue, Oct 25
Warm-up
Weightlifting
Snatch (5sets @80-85%
1 Snatch
2 OHS
)
1 Snatch
2 OHS
)
TC: 15 min
Score: Weight
Scaling Options
Beginner
1 Power Snatch
2 Quarter or half squat or Box squat
Int & Perform
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
2 x
8 mins AMRAP
8 Alternating DB Snatch 1×50/35 lbs
6 Burpee pull-ups
8 Box jump over 30/24″
2 mins rest between AMRAP’s
KG: 22.5/15 KG
TC: 18 min
Score: Total Rounds and Reps
Scaling Options:
Beginner
8 Alternating DB Snatch @25/15 lbs
4 Burpee Jumping pull-ups
4 Box jump @moderate height
Intermediate:
8 Alternating DB Snatch @35/25 lbs
6 Burpee Jumping pull ups
8 Box jump over 24/20″
Perform:
4 x Amrap 4
4 Alternating DB Snatch @70/50 lbs
6 Burpee pull-ups
8 Box jump over 30/24″
2min Rest between amrap’s
Extra Accessory
Metcon (Checkmark)
Every 3mins x 6
6 slam balls + 3 wall balls @50/30lbs + 30/20lbs
As hard and as high as possible
A. General
60 sec Marchine@hard
10 Alternating Cossack Squats
10 Rotating T spine squats
B. Activation
2 sets
4 Banded OH squats @1 1/4
6 Box jump overs @ higher then metcon
25’ Burpee broad jumps
C. Specific: Reception Drills
2 Sets
4/4 Single leg barbell glute bridge
4 Deep Squat Muscle Snatch
4 Sots Press*
*Have athletes squat as low as THEY CAN while maintaining the btn snatch press.