April 8, 2023

CrossFit – Sat, Apr 8
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Warm-up

A. General

EMOM 8

odd- Easy Machine 45 seconds

even- 3 burpees + 6 box step ups + 3 beat swings + 6 Alt. Cossack squats

B. Mobility/Activation

World greatest stretch

10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. Specific

2 sets

3 Halting clean deadlifts

3 Clean pulls

3 tall squat clean

3 tempo squat cleans

Ascending in load

Then 5 reps of each movement in the order.

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 30 mins

10 Squat cleans 115/75 lbs

10 pull-ups

10 Box step ups 24/20″

10 Burpees

RX+ 135/95lbs

Score: Rounds & Reps

KG: 52/35

Scaling Options

Beginner

6 Squat cleans @45/35lbs

10 Jumping Pull ups

6 Box step ups @24/20″

10 Burpees

Intermediate

10 Squat cleans @75/55 lbs

5 pull-ups

10 Box step ups @24/20″

10 Burpees

Perform

10 Squat cleans @135/95 lbs

10 Ring dips

10 Box step ups @24/20″

10 Burpees

TEAM (AMRAP – Rounds and Reps)

Synchro Sandwich

Teams of 2, Synchro & You go I go

AMRAP 30minutes

10 Squat cleans 95/65 lbs (Synchro)

10 pull-ups (UGIG)

10 Box step ups @24/20″ (UGIG)

10 Burpees (Synchro)

Extra Accessory
Accessory (Checkmark)

4 sets

20 Alternating Forward lunges @ light double KB front rack

20 light band hamstring curls

Rest as needed