April 4, 2023

CrossFit – Tue, Apr 4
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Warm-up

A. General

3 rounds

easy 30 sec Skipping practice

6 Banded Y pulls + 3 OHS

6 Barbell hang muscle snatch

3 Barbell snatch balance

B. Mobility/Activation

2 sets

4 Seated good mornings @ light to medium

20 seconds banded glute walk outs

https://youtu.be/ke6Ar8TgYjk

https://youtu.be/Xum75fa1gnY

Weightlifting
Box Squat (Box squat: Low bar
10 x 2 @ heavier than last week
30 sec rest )
@parallel

TC: 15 minutes

Score: Weight

Scaling Options

Beginner

10 x 2 Back Squats

Intermediate & Perform

As written

Metcon
Metcon (Time)

5 rounds for time

7 Hang Snatch 75/55lbs

14 OHS 75/55lbs

21 Crossover singles

TC: 12 minutes

Score: Time

KG: 35/25

Scaling Options

Beginner

7 Hang Snatch @ 45/35 lbs

7 OHS @ 45/35lbs

21 single unders

Intermediate

7 Hang snatch @ 65/45

14 OHS @ 64/45

14 Crossover singles/ 21 Double unders

Perform

8 rounds

300m ski erg

35 DU

Extra Accessory
Post chain (Checkmark)

Reverse Chinese Plank

3 x 60 seconds