April 25, 2023

CrossFit – Tue, Apr 25
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Warm-up

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

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