CrossFit – Wed, Nov 15
Warm-up
Weightlifting
Clean (4 sets
1 min Max rep Cleans
Rest 2 minutes
1 min Max rep Cleans
Rest 2 minutes
Loads
Min 1- @ 65%
Min 2- @ 70%
Min 3- @ 75%
Min 4- @ 80%)
TC: 12 minutes
Score: Reps at Each load
Scaling Options
Beginner
Same weight across.
Intermediate
As written
Metcon
Metcon (12 Rounds for reps)
2 x
4 minutes AMRAP
20 DB Snatch 1x 50/35 lbs
12 Box jumps 24/20″
Recover 2 minutes on rower or bike between Amraps
TC: 10 minutes
Score: Each set, Reps
KG: 25/15
Scaling options
Beginner
12 DB Snatch
6 Step ups
Intermediate
16 DB Snatch @ 35/25
10 Box jumps @ 24/20″
Extra Accessory
Core Stability (Checkmark)
3 sets
3/side Chinese plank + knee drive
15 sec/side Contralateral ring plank
30 sec/side Star plank
A. General
EMOM 6 minutes
odd- 30 sec In and out hops on plate
even- 5 Plate Squats + 5 Plate ground to overhead + 5 Plate bent over rows
B. Mobility
Front Rack mobility
Elbow rotations 40sec
C. Specific
6 Tall muscle clean
6 Tall clean onto plates
6 Tal squat clean
3-6 Tempo power cleans
3-6 Tempo squat cleans