CrossFit – Fri, Apr 14
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Warm-up
Weightlifting
Shoulder Press (1 rep Max)
TC: 12 minutes
Score: Weight
Scaling Options
Beginner
Work up to a 3 rep moderate to heavy
Intermediate & Perform
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
2 Box jumps 34/30″
4/4 DB Snatch 1×70/50lbs
8 Wallballs 30/20lbs
KG: 35/25, 15/9
Score: Rounds & Reps
Scaling options
Beginner
2 Box jumps @ 20/16″
4/4 DB Snatch @ 25/15lbs
8 Wallballs @ 12/10lbs
Intermediate
2 Box jumps @ 30/24″
4/4 DB Snatch @ 50/35lbs
8 Wallballs @ 20/14lbs
Perform
Amrap 20
2 Box jumps @40/32″
6/6 DB snatch @100/70 lbs
8 Ring mu
Extra Accessory
Core (Checkmark)
4 sets
30 second hand plank
60 second elbow plank
60 second rest
Try your best to go unbroken, but take a break if needed
A. General
3 rounds
30 seconds jumping jacks
4 Box jumps, no rebound / Jumping knee tuck
4/4 Light Hang DB snatch
B. Activation
3 sets @ascending
10-7-5 Strict press @light, mod, mod-heavy
6 Banded W-Y
C. Metcon Specific
3 sets
4 Box jumps @ increasing height
3/3 DB Snatch
6 Wallballs @ 30/20 or higher target