April 14, 2023

CrossFit – Fri, Apr 14
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Warm-up

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

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