February 27, 2023

CrossFit – Mon, Feb 27

Warm-up

A. General

60 sec Machine

30 sec World’s greatest stretch (15sec/side)

30 sec Rotating full squat T spine rotations: https://youtu.be/3-V53sQinNk

30 sec Banded face pulls

B. Specific

Pull Drills

5 snatch lift offs

5 Tempo Snatch high pulls

5 Hang snatch jumps

https://youtu.be/RB0czoDhPcQ

Reception Drills

5 OHS

5 tall Snatches

5 tempo snatches

-Athletes need to focus on keeping the bar close by engaging the upper back and squeezing the lats.

Metcon

Open Workout 23.2

If you are not doing the open workout, Perform workout below

Weightlifting
Snatch (3 x 1 @85-90%)

TC: 18 Min

Score: Weight

Scaling Options

Beginner

3 x 2, Accross

Intermediate & Perform

As written

Metcon
Metcon (Calories)

3 rounds

1 min max Cal Machine

1 min max KBS 32/24KG

1 min max Plate push 45/25 lbs

1 min rest

TC: 12 Min

Score: Cals on Machine

Scaling Options

Beginner

1 min max Cal Machine

1 min max Russian KBS @16/12kg

1 min max Leg Drive against the wall

1 min rest

Intermediate

1 min max Cal Machine

1 min max KBS @ 24/16kg

1 min max Plate push @ 25/15 lbs

1 min rest

Perform

1 min max Cal Row

1 min rest

1 min max Sled push

1 min rest

Extra Accessory
Core (Checkmark)

Windshield washers

3 x 10

Rest as needed between sets