May 1, 2023

April 30, 2023
Daily WOD

CrossFit – Mon, May 1

Warm-up

A. General

200-400m jog

15/15′ Banded Monster Walk

10/10 Dynamic hip to lat slide stretch

B. Specific Squat

1-2 sets

– 10/10 single leg banded abduction*

– 5/5 single leg glute bridge

– 5 jumping squat

C. Specific Snatch

– 5 Hang power Snatch

– 5 Hang squat snatch

– 5 Low hang squat snatch

– 5 Full squat snatch

– Ramp up Snatch & Warm up TTB

Weightlifting
Back Squat (Work up to a 2 RM)

Score: Weight

TC: 18 minutes

Scaling Options

Beginner

5-7 x 2 @ 3.1.0.1

Intermediate

As written

Perform

Front Squat

2 RM + 20% bands

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

5 Squat Snatch @ 70%

10 TTB

Score: Rounds & Reps

TC: 10 mins

Scaling Options

Beginner

5 Snatch

10 Sit Ups

Intermediate L1

5 Squat Snatch @ 70%

10 Swinging knee raise

Intermediate L2

5 Squat Snatch @ 70%

5 TTB

Perform

EMOM 10

Min 1- 5 Snatch @ 70-75%

Min 2- 10 GHD sit-ups

Extra Accessory
Core (Checkmark)

3 sets

10 Hollow up

30 sec Hollow body rocks

30 sec Hollow body hold

Rest 30-60 seconds