February 23, 2023

CrossFit – Thu, Feb 23

Warm-up

A. General

2 rounds

25ft bear crawl

5/5 Jumping bulgarian split squats

2/2 TGU @ light

B. Specific

3-5 Snatch lift off

3-5 Slow Snatch deadlifts

3-5 Tempo Snatch high pull with pause at extension https://youtu.be/tjvJqvEHE74

3-5 Tall muscle squat snatch

3-5 Tempo Squat Snatch

Weightlifting
Snatch (EMOM 3
1 @75-80%
Rest 1 min + add weight

EMOM 3
1 @80-85%
Rest 1 min + add weight

EMOM 3
1 @85-90%
)

TC: 11 min

Score: Heaviest Weight Completed

Scaling Options

Beginner

1-2 reps across

Intermediate & Perform

As written

Metcon
Metcon (Checkmark)

5 rounds for quality

16 DB step up overs 2×50/35lbs

4/4 Turkish getups 1×50/35lbs

TC: 20 min

KG: 25.5/15KG

Scaling Options

Beginner

16 DB step up overs @ 1×25/15lbs

4/4 Turkish getups @ 1×25/15lbs

Intermediate

16 DB step up overs @ 2×35/25lbs

4/4 Turkish getups @ 1x 35/25lbs

Extra Accessory
Upper Back (Checkmark)

Banded T pull aparts

3 x 20 @fast