CrossFit – Mon, Mar 20
Warm-up
Weightlifting
Snatch (5 sets @60-65%
1 Power Snatch
1 OH Squat
2 Squat Snatch)
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
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