CrossFit – Wed, Jun 7
Warm-up
Weightlifting
Back Squat (3 x 5 @75%
)
)
TC: 10 minutes
Score: Weight
Scaling Options
Beginner
3 x 5 @ 2.1.X.1
Intermediate & Perform
As written
Metcon
Metcon (Time)
For time
10 Snatch @65%
40 TTB
10 Snatch @70%
40 TTB
10 Snatch @75%
TC: 12 minutes
Score: Time
Scaling Options
Beginner
@ same load, light to mod
10 Snatch
30 Situps/Knee tucks
10 Snatch
30 Situps/Knee tucks
10 Snatch
Intermediate L1
10 Snatch @65%
40 Swinging Leg raises
10 Snatch @70%
40 Swinging Leg raises
10 Snatch @75%
Intermediate L2
10 Snatch @65%
20 TTB
10 Snatch @70%
20 TTB
10 Snatch @75%
Perform
As written
Extra Accessory
Accessory (Checkmark)
EMOM 8 minutes
Odd: 8 Single leg Swiss ball leg curls + side plank (Both right)
Even: 8 Single leg Swiss ball leg curls + side plank (Both left)
Goal: Post chain stability
In the minute, perform 8 repetitions of leg curls and side planks for the remaining time.
A. General
3 minutes machine / 400m run
—-
2 rounds
5 empty bar back squats
5 muscle snatch
B. Activation & Squat Prep
1 set
-5/5 Glute bridge hold + knee ext
-5/5 Reverse Lunges with 3 hold at the bottom*
-5/5 Cossack squats
*knee hovers 1″ above the floor
B. Specific (Before the Metcon)
– 3-5 Tall snatches
– 3-5 Tempo low hang snatch
– 3-5 Power Snatch with pause @ lift off position