June 28, 2023

CrossFit – Wed, Jun 28

Warm-up

A. General

2 rounds

30 sec World’s greatest stretch (15sec/side)

30 sec Jumping in and out half squats

30 sec Banded OH Squat

B. Snatch Drills

-5-7 Muscle snatch

-5-7 Slow snatch pull into vertical jumps

-5-7 Snatch balance, landing in Power

-5-7 Tall Power Snatch

-5-7 Snatch

*The jump is when the bar hits the pocket, you must get the bar from above the knee to the pocket then jump

Weightlifting
Power Snatch (7 x 2 @ascending
Not TNG)

TC: 14 min

Score: Weight

Scaling options

Beginner

Light, across

Intermediate & Perform

As written

Metcon
Metcon (Time)

5 rounds for time

5 Deadlifts 275/185 lbs

15 Box jumps 24/20″, no rebound

30 Air squats

TC: 16 minutes

Score: Time

Scaling Options

Beginner

5 deadlifts @ 75/55lbs

12 Step ups @ 20/16″

20 air squats

Intermediate

5 Deadlifts @ 50-60%

15 Box jumps, no rebound @ 24/20″

30 air squats

Perform

N/A

Extra Accessory
Core (Checkmark)

3 sets

40 Russian twists @45/25 lbs

6/6 Rotational Med Ball Scoop Toss @ 20/14 lbs