August 17, 2023

August 16, 2023
Daily WOD

CrossFit – Thu, Aug 17

Warm-up

A. General

200-400m jog

10 Rotating scorpions

10 World greatest stretch

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

10 Bent over Rows, Snatch grip

B. Hang snatch drills

Hang snatch Deadlift + Hang snatch high pull

3 x 3+3

C. Specific (metcon)

5 Beat swings

5-10 TTB drill: https://youtu.be/O9y2LxpcdRg

5-10 TTB practice

  • Swinging knee raise
  • Swinging leg raise

Side shuffle practice

2 x 25’

Weightlifting
Weightlifting (Weight)

Hang Snatch High Pull

4 x 3 @65-75%

TC: 12 minutes

Score: Weight

Scaling Options

Beginner

4 x 3 @ technical

Intermediate

As written

Metcon
Metcon (Checkmark)

EMOM 16 minutes

Odd- 5 TTB + 10 KBS 32/24kg

Even- 4-6 x 50′ Side shuffle shuttles

TC: 16 minutes

Score: Checkmark

Scaling options

Beginner:

Odd- 5 Hanging knee raises + 5 KBS

Even- 30 seconds side shuffle

Intermediate:

Odd- 5 TTB + 10 KBS @ 16/12kg

Even- 3-4 x 50′ Side shuffle shuttles

Extra Accessory
Stability (Weight)

Turkish Get up

Accumulate 10 reps/side @ Heavy