December 18, 2023

CrossFit – Mon, Dec 18

Warm up

A. General

3:00 Row, increase pace every 1:00

-then-

10 PVC Dislocates

10 PVC Snatch Grip Press

10 PVC Snatch Grip Deadlifts

B. Mobility

Swimmer’s Stretch

1:30 of Pulses, moving shoulders in and out of maximal flexion

C. Specific Metcon

2 Power Snatch @ 50%

5 Cal Row

2 Power Snatch @ 70%

5 Cal Row

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Snatch Technique (Checkmark)

2×5 Banded PVC Pulls

Then,

5-10 tempo Snatch Grip Pausing Deadlifts

5-10 tempo Snatch Pull

5-10 tempo Snatch High Pull

5-10 tempo Muscle Snatch

5-10 tempo Power Snatch

TC: 10 Minutes

Score: Checkmark

Scaling Options

Beginner/Intermediate

as written

Metcon (AMRAP – Rounds and Reps)

3 x Amrap 6 minutes

5 Power Snatch @70%

20/16 Cal Row

-rest 2:00 b/w-

TC: 22 Minutes

Score: Sum Total Rounds + Reps

Scaling Options

Beginner

3 x Amrap 6 minutes

5 Power Snatch @ technical

10/8 Cal Row

-rest 2:00 b/w-

Intermediate

As written

Accessory / Extra (Checkmark)

Prone Trap-3 Raises

3 x 10

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