CrossFit – Mon, Jan 30
Warm-up
Metcon
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
Beginner
5 Power Snatch @6-7/RPE
15/12 Cal Row
Intermediate & Perform
As Written
Accessory
Accessory (Weight)
Single leg, single arm DB clean and press
6 x 4/4
Scaling Options
Beginners
6 x 4/4 RDL with reach
Intermediate & Perform
As written
Extra Accessory
Core Stability (Weight)
Turkish Get up @moderate
4 x 3/3
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