January 15, 2024

CrossFit – Mon, Jan 15

Warm-up

A. General

2-3 Rounds

5 Machine Cals

10 Up Downs / Burpees

15 Air Squats w/2 sec pause in bottom

B. Mobility/Activation

Accumulate 10 each:

PVC Dislocates
PVC Eagle Grip Dislocates

Prone PVC Liftoffs

C1. Specific Metcon

2-3 Sets of 2-3 snatch reps building to workout weight.

-then-

4 Burpees w/Step Up

4 Bar Facing Burpees

C2. Specific Metcon cont’d

2 Squat Snatch @ workout weight

4 Machine Cals

6 Bar Facing Burpees

Weightlifting
Weightlifting Drills (Checkmark)

Snatch Receiving Position Drills:

@ PVC or empty bar

5-10 Press in Snatch (option: Seated)

5-10 Snatch Press Under

5-10 High Hang Snatch

5-10 Snatch w/2sec Pause in Receiving Position

TC: 12 Minutes

Score: Checkmark

Scaling Options

Beginner/Intermediate

as written

Metcon
Metcon (Time)

3 rounds for time

10 Squat Snatch 135/95 lbs

20 Cal Bike / Row

30 Bar Facing Burpees

TC: 18 Minutes

Score: Time

KG: 61/43

Scaling Options

Beginner

3 rounds

8 Snatch @ 45/35

12 Bike / Row Cals

16 Burpees

Intermediate

3 rounds

10 Squat Snatch @ 75/55

20 Bike / Row Cals

30 Bar Facing Burpees

Extra Accessory
Accessory (Checkmark)

Poliquin Step-ups

3 x 8/8