CrossFit – Fri, Jan 27
Warmup (Checkmark)
A. General
4 mins of Tabata, Alternating between:
– Pause wall ball
-Russian KBS
-Curtsy lunges
– Rotating Scorpions
B. Activation
2 sets
3 Banded Y-pulls + 7 Banded OHS
7/7 Snatch grip Single Leg RDL’s
7 Muscle snatch
Weightlifting
Weightlifting Drills (Checkmark)
– Bang Bang Drill
– 5 Snatch lift off + Pause
– 5 SnatchLift off to the knee
– 5-10 Scoops
– 5 Scoop + jumps
– 3-5 Slow motion first pull into jump
– Slow motion first pull into power snatch
Metcon
Metcon (AMRAP – Reps)
Young “Athena”
EMOM 20
Min 1- 10 Wallballs 30/20
Min 2- 15 KBS 32/24kg
Min 3- Max Rep Power Snatch @70%
Min 4- Rest
TC: 20 min
Score: Total Reps of Snatch
Scaling Options
Beginner
Min 1- 10 Wallballs 14/20
Min 2- 12 KBS 16/8kg
Min 3- Max Reps Power snatch @ repeatable singles
Min 4- Rest
Extra Accessory
Accessory (Time)
Odd Object Carry
Accumulate 200′ @ RPE 9/10
Intermediate
Min 1- 10 Wallballs 20/14
Min 2- 15 KBS 24/16kg
Min 3- Max Rep Power Snatch @70%
Min 4- Rest
Perform
EMOM 20
Min 1- 5 Wallballs 30/20 + 3 High BJ
Min 2- Max Reps Power snatch @ 75%
Min 3- 5 KBS 32/24kg + 3 High BJ
Min 4- Max Reps Power clean & Jerk @ 75%