January 27, 2023

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

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%

Extra Accessory
Accessory (Time)

Odd Object Carry

Accumulate 200′ @ RPE 9/10