February 6, 2024

CrossFit – Tue, Feb 6

Warm-up

A. General

Amrap 4 minutes

5 shuttle runs

10 Plate ground to overhead

10 OH reverse lunges

B. Mobility/Activation

Banded Thoracic Extensions from Squat

Accumulate 20-25 Overhead Reaches while holding PVC in snatch grip. Band should sit just at scaps, athlete should sit in rock bottom squat position, focus on upright chest and bringing PVC to a position behind the ears, stacked over midfoot.

C1. Specific Weightlifting

@ empty barbell

5 Kang Squats

5 Overhead Squats (3 sec pause in bottom)

5 Drop Snatch (focus: quick reception)

5 Tall Power Snatch (focus: turnover power)

5 Tall Squat Snatch (focus: turnover squat)

2 Power Snatch + 2 Squat snatch

-then-

2-3 Sets of 2 Power Snatch + 1 Squat Snatch, building to working load

C2. Specific Metcon

@ low box

5/5 Box Step Ups

5 Box Jumps, quick off floor

-then-

10 Box Jumps @ workout height

8 OHS @ workout weight

Weightlifting
Snatch (EMOM 8 minutes
2 Power Snatch
1 Squat Snatch
70-75% across, not TnG
)

TC: 8 Minutes

Score: Weight

Scaling Options

Beginner

2 Power Snatch

Intermediate

As written

Metcon
Metcon (Time)

5 Rounds for time

15 Box Jumps 24/20”

12 OHS 115/75 lbs

-rest 30 sec b/w rounds-

TC: 14 Minutes

Score: Total Time, incl. rest

KG: 52/39

Scaling Options:

Beginner

5 Rounds

8-10 Plate Hops @ 14/12in

8 OHS @ light / PVS

-rest 30 sec b/w rounds-

Intermediate

5 Rounds

15 Box Jumps @ 24/20in

12 OHS @ 75/55 lbs

-rest 30 sec b/w rounds-

Extra Accessory
Lower accessory (5 Rounds for reps)

5 sets

8 RDLs @ light-mod barbell

25′ Plate Push @ heavy

-rest 3 minutes b/w sets-