March 20, 2023

CrossFit – Mon, Mar 20

Warm-up

A. General

60sec Jumping Jacks

10 Wallball Squats

60 sec Glute bridge march

10 Wall Ball Tosses

60 sec jumping knee tucks

10 Wall Balls, focusing on the catch of the ball

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

6 Snatch RDL

6 Tall muscle Snatch

6 OHS

6 No feet, No Contact, Squat Snatch

Weightlifting
Snatch (5 sets @60-65%
1 Power Snatch
1 OH Squat
2 Squat Snatch)

TC: 15 minutes

Score: Weight

Scaling Options

Beginner

1 Power Snatch

1 OH Squat

1 Squat Snatch

Intermediate & Perform

As written

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

15 KB swings 24/16 Kg

10 Box jumps 24/20″

15 Wall balls 20/14 lbs

KG: 9/7

Score: Rounds & Reps

Scaling Options

Beginner

15 RKBS @ 16/9KG

10 Box Jumps @ 20/16″ or step ups

15 Wallballs @ Light

Intermediate

15 KBS @ 20/12

10 Box jumps @ 24/20″

15 Wallballs @ 14/10

Perform

Amrap 15

15 KB swings @24/16 Kg

10 Box jumps @24/20″

15 Wallball @14/10 lbs

Extra Accessory
Core Stability (Checkmark)

3 rounds not for time

10 Body saw

50’/arm Single arm farmer Carry @Heavy