CrossFit – Tue, Apr 4
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Warm-up
Weightlifting
Box Squat (Box squat: Low bar
10 x 2 @ heavier than last week
30 sec rest )
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
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