CrossFit – Thu, Oct 27
Warm-up
Weightlifting
Hang Power Clean (5 x 3 @80-85%
Rest as needed
No TNG
)
Rest as needed
No TNG
)
TC: 15 mins
Score: Weight
Scaling Options:
Beginner:
As written @ technical
Intermediate:
As Written
Perform:
Power Clean @ blocks at just above the knee
5 x 3 @80-85%
Not TNG
Rest as needed
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
60 Double-unders
10 Bar facing burpees
10 Thrusters 75/55lbs
KG: 35/25
TC: 12 mins
Score: Rounds and Reps
Scaling Options
Beginner:
40 Single unders
6 Burpees
6 Thrusters @empty bar
Intermediate
40 Double unders or 60 Singles
10 Bar facing burpees
6 Thrusters @75/55
Perform
Every 3 minutes 12 minutes
10/8 Cal Echo Bike
10 Bar facing burpees
10 Thrusters @75/55
Extra Accessory
Metcon (Checkmark)
Half kneeling landmine press
5 x 8/8 @moderate
A. General
1min Machine @ easy
10 alternating Curtsy lunges
45 sec Machine @ moderate
10 Barbell good mornings
30 sec Machine @ hard
B. Mobility
Goblet Squat + ankle shift
10/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
C. Specific
2 sets
10 Bang bang footwork drill
10 No hook, No contact, No Feet Squat Clean
7 Rack Deliveries
5 Tall Power Clean
3 Hang Power Clean