CrossFit – Fri, Jul 21
Welcome to our 8 week Olympic weightlifting cycle for the year! Week 1 is a test week for the snatch and clean and jerk. Although this cycle will focus heavily on the Olympic lifts, gymnastics skills sessions will also be the focus of 1-2 sessions a week. Become one with the barbell!
Warm-up
Weightlifting
Weightlifting (Weight)
Front squat 1 & 1/4
6 x 1 @ ascending
TC: 15 min
Score: Weight
Scaling Options
Beginner
6 x 2 Front Squats
Intermediate & Perform
As written
Metcon
Metcon (Time)
2 rounds for time
75 Wall balls 20/14 lbs
50 TTB
TC: 15 minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
50 Wall balls @ 12/10lbs
35 Abmat situps
Intermediate L1
75 Wall balls @ 14/12 lbs
50 Swinging leg raises
Intermediate L2
75 wall balls @ 14/12 lbs
25 TTB
Perform
2 rounds for time
75 wall balls @ 30/20 lbs
50 GHD Sit-ups
Extra Accessory
Clean Pull (3 sets @ 85%
3 Clean pulls
Rest 2-3 minutes)
3 Clean pulls
Rest 2-3 minutes)
A. General
3 rounds
100m run
7 Pause air squats
7/7 Banded monster walks
B. Specific
2 sets
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-3-5 Jump Squats