January 30, 2023

CrossFit – Mon, Jan 30


A. General

2min Row or Bike @increasing intensity

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

– Bang bang drill

—- (Third pull drills)

– Tall muscle snatch

– Tall power snatch (pause in full ext, arms in high pull, heel elevated)

– Tall power snatch onto plates (pause in full ext, arms in high pull, heel elevated)

— (Second pull drills)

– Tall vertical jump

– Hang into vertical jump (no arm movement)

– Low hang into vertical jump

– Tempo Power snatch

Metcon (AMRAP – Rounds and Reps)

3 x

AMRAP 6 minutes

5 Power Snatch @70%

20/18 Cal Row

Rest 2 minutes between each AMRAP

TC: 22 min

Score: Total Rounds and Reps

Scaling Options


5 Power Snatch @6-7/RPE

15/12 Cal Row

Intermediate & Perform

As Written

Accessory (Weight)

Single leg, single arm DB clean and press

6 x 4/4

Scaling Options


6 x 4/4 RDL with reach

Intermediate & Perform

As written

Extra Accessory
Core Stability (Weight)

Turkish Get up @moderate

4 x 3/3