CrossFit – Thu, Apr 20
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Warm-up
Weightlifting
Snatch (Snatch from blocks
6 x 3 @ 60-70%)
6 x 3 @ 60-70%)
Scaling Options
Beginner
6 x 2
Metcon
Metcon (AMRAP – Reps)
EMOM 14minutes
Odd: Max Hollow Hold
Even: Max DB front rack lunges 2×50/35 lbs
Score: Total Lunges reps
Scaling options
Beginner
EMOM 14
Odd: Plank hold
Even: 30sec DB front rack lunges
Intermediate
EMOM 14
Odd: Max Hollow hold alternating legs out
Even: Max DB front rack lunges @2 x 35/25 lbs
Extra Accessory
Core Stability (Checkmark)
Bird dogs
3 x 12
For added difficulty, perform in plank position
A. General
2 sets
30 seconds jumping jacks
5 Muscle snatch (no hook grip, no contact)
5/5 World’s greatest stretch
B1. Specific: Positions
3-5 Hang hold into vertical jumps
3-5 Hang hold into muscle snatch
3-5 Hang hold power snatch
3-5 OHS
B2. Specific: Blocks
5 Vertical jumps from the blocs
5 Power snatch from blocks
5 Squat snatch from blocks
@ empty bar
C. Specific Metcon
Review Hollow body hold scaling
Review DB lunge POP