CrossFit – Fri, Aug 4
Warm-up
Weightlifting
Snatch (Snatch, from Low Hang
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets)
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets)
TC: 16 min
Score: Weight
Scaling Options
Beginner
6 x 2 , Across
Intermediate
As written
Perform
N/A
Metcon
Metcon (Checkmark)
EMOM 14 minutes
odd- 7 Burpee C2B
even- 7 Front Squats 155/105 lbs
yes, from the ground 🙂
TC: 14 min
Score: Checkmark
Scaling Options
Beginner
odd- 5 Burpee jumping pull up
even- 7 Front Squats @ 75/55 lbs
Intermediate
odd- 7 Burpee pull ups
even- 7 Front Squats @ 135/95
Perform
N/A
Extra Accessory
Post Chain (Checkmark)
Prone WYs
3 x 6 @light
A. General
3 rounds
30 sec vertical jumps / Jump squats
30 sec World’s greatest stretch (15sec/side)
30 sec Ankle barbell stretch
https://youtu.be/IIgEw6wQQco
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
C. Specific
5 OH squats
5 Snatch balance
—-
5 Low hang snatch deadlifts
5 Low hang snatch high pulls, tempo from low hang to power position
5 Low hang snatch, tempo first pull