January 1, 2024

CrossFit – Mon, Jan 1

Warm-up

A. General

AMRAP 5:

10 Jumping Jacks

20 Single/Double Unders

10 PVC Dislocates

10 PVC Snatch Grip Strict Press

B. Mobility

Sleeper Stretch, PNF

https://www.youtube.com/watch?v=2Ke-RkDEzSU

Aim for 15-20 contract/relax phases per side.

C1. Specific Strength

@ empty barbell

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatch

5 Power Snatch

-then-

2-3 sets of the complex building to working load

C2. Specific Metcon

2 Rounds:

10-20 Double Unders -or- workout mod

3 Snatch @ workout weight

Weightlifting
Snatch (EMOM 10 minutes
Snatch high pull + Snatch
65-70% across, Not TnG)

TC: 10 Minutes

Score: Weight

Scaling Options

Beginner

@ technical across

Intermediate

As written

Metcon
Metcon (Time)

3 rounds for time

100 Double Unders

20 Power Snatch @ 75/55 lbs

RX+: 30 Snatch Reps per Rd

TC: 12 Minutes

Score: TIme

KG: 34/25

Scaling Options:

Beginner

3 rounds

50 Single Unders -or- Penguin Taps

15 Hang Snatch @ 45/35 lbs

Intermediate L1

3 rounds

100 Single Unders

30 Snatch @ 55/45 lbs

Intermediate L2

3 rounds

60-75 Double unders

15-20 Snatch @ 75/55 lbs

Extra Accessory
Upper Accessory (Checkmark)

Standing Banded T

3 x 20 reps

Hold 5 seconds at peak contraction every 5 reps