January 28, 2023

CrossFit – Sat, Jan 28

Warmup (Checkmark)

A. General
3 rounds
10 cal Machine
10 No hook, no contact muscle snatch
10 Plank Ankle Taps

B. Mobility
T-spine extension on wall
6 x 10 sec stretch, breathe heavily while holding the stretch

C. Specific
3 sets @ 30-50%
5 cal machine
4 Bar facing burpees
3 Slow Low hang Snatch high pull
3 Hang Muscle snatch

Metcon
Metcon – Indy (AMRAP – Rounds and Reps)

Amrap 30

10/6 Cal Bike/Row

20 Bar facing Burpees

15 Hang Snatch @75/55 lbs

KG:35/25 KG

 

TC: 30 min

Score: Rounds and reps

Scaling Options

Beginner

8/5 Cal Bike/Row

12 Burpees

15 Hang Snatch @45/35 lbs

Intermediate & Perform

As Written

Metcon – Team Version (AMRAP – Rounds and Reps)

Teams of 2

1:30 on, 1:30 off for 30 min

AMRAP 30

7/5 Cal Bike/Row

7 Bar facing Burpees

7 Hang Snatch @75/55 lbs

Partners switch every 1:30, 1 partner works while 1 rests.

Score: Combined rounds and reps

Extra Accessory
Accessory (AMRAP – Reps)

8 rounds of Tabata (4mins)

20 seconds on/10 seconds off

Side plank hip raises

-Alternate sides each interval