CrossFit – Tue, Apr 25
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Warm-up
Weightlifting
Front Squat (Work up to a 3RM Front Squat)
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
5 x 3 Front Squats @ working weight
Intermediate
As written
Perform
Front Squat
3 RM + 20% bands
Metcon
Metcon (Checkmark)
EMOM 10minutes
10 Snatch 75/55 lbs + 20 Double-unders
TC: 10 minutes
Score: Checkmark
KG: 35/25
Scaling Options
Beginner
Odd: 10 Snatch @ empty bar
Even: 30-50 Single-unders
Intermediate
6 Snatch 75/55 lbs + 10-20 DU
Perform
As written
Extra Accessory
Weightlifting (Weight)
Bulgarian Split Squat
6 x 6/6 @ Heavy
Back rack with Barbell
A. General
60 seconds jump rope
30 sec Prayer stretch
60 seconds jump rope
30 sec Prayer stretch
B. Mobility
Couch stretch
30 sec/side
C. Activation
25′ Banded Monster Walk
6/6 Front rack lunges
12 Pause glute bridge
Banded Monster walk: https://youtu.be/8SSYSlpOqrM
D. Metcon Prep: Snatch Skill
2-3 sets @ascending to working weight
3 Muscle snatch
3 Power Snatch balance
Then
1-3 x 3 Snatches, focusing on cycling