July 13, 2023

CrossFit – Thu, Jul 13
This is our final week of the base strength and muscular endurance phase. You will see some tests this week. Good luck and don’t forget to ring the PR bell if you hit a PR!

Warm-up

A. General

2 sets

60 seconds Lunges

10 empty bar press

10 OHS

B. Activation

3 sets @ascending

7-5-3 Strict press @light, mod, mod-heavy

6 Banded W-Y

* These are the first ramp up sets, then athletes continue their ramp up in sets of 2-1

C. Metcon Specific

– 3+3 Ring rows + ring dips /Push ups

– 3+1 Snap back pull + ring mu- low rings

– 3 Jumping RMU / RMU

@ empty bar

– 3 High hang squat snatch

– 3 Hang squat snatch

– 3 Squat snatch

https://www.youtube.com/watch?v=8hyFclpW8hM

Weightlifting
Shoulder Press (1 rep Max)

TC: 16 minutes

Score: Weight

Scaling Options

Beginner:

8 x 1 @ moderate

Intermediate & Perform

As written

Metcon
Amanda (Time)
9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

TC: 10 minutes

Score: Time

KG: 60/43

Scaling Options

Beginner

9-7-5

Ring rows

Push ups

Hang squat snatch @ 45/35lbs

Intermediate

Jumping Ring muscle ups

Squat Snatch @ 95/65lbs

Extra Accessory
Core (Time)

30-20-10

V-ups

Sky touches, Feet raised

1/2 turkish get up