May 17, 2023

CrossFit – Wed, May 17

Warm-up

A. General

3 rounds

60sec Row

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

30sec Rotating full squat T spine rotations

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

C. Specific

2 sets

3 OH squats @4.2.X.1

3 Snatch balance

3 Tall snatch

3 Tempo power snatch

Weightlifting
Snatch (3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @80%+
)

TC: 20 Mins

Score: Weight

Scaling Options

Beginner

9 x 2

Intermediate & Perform

As written

Metcon
Metcon (Time)

For Time

3-6-9-12-15-18

Front Squats @ 60%

TTB

TC: 13 minutes

Score: Time

Scaling Options

Beginner

3-6-9-12-15-18

Front Squats @ RPE 5

Hanging knee raise

Intermediate L1

3-6-9-12-15-18

Front Squats @ 60%

Swinging Leg Raise

Intermediate L2

3-6-9-12-15-18

Front Squats @ 60%

9 TTB after each squat set

Perform

For Time

3-6-9-12-15-18-21

Front Squats @ 135/95 lbs

TTB

200m Run between sets

Extra Accessory
Lower Accessory (Checkmark)

3 sets/side

1 minute continuous effort

10 Bulgarian Split Squat

Hold at bottom for the time remaining in the minute

Rest 30 seconds between sets and legs

Goal: Unilateral Isometric strength & endurance