CrossFit – Tue, Nov 21
Warm-up
Weightlifting
Clean (Build to a heavy:
2 Power Clean + 1 Hang squat clean)
2 Power Clean + 1 Hang squat clean)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 2+1, Technical load
Intermediate
As written
Metcon
Metcon (3 Rounds for reps)
3 x
3 minute AMRAP
30 Double-unders
12 Wallballs 20/14lbs
6 DB Clean 1x 70/50lbs
Rest 1 minute between
Score: Reps
KG: 9/6, 35/25
Scaling Options
Beginner
30 Single-under
10 Wall balls @ light
6 DB Clean @ RPE 7/10
Intermediate
30 Double-unders
12 Wallballs @ 14/10lbs
6 DB Clean @ 50/35lbs
Extra Accessory
Post Chain (Checkmark)
Reverse hypers
3 x 15 reps
Rest 60 seconds between sets
A. General
3 Minutes double under practice
Into
3 sets
8 Medball squat
8 Medball thruster
8 Medball cleans
B. Mobility
1-2 minutes
Front Rack stretch
C. Specific
5 Muscle cleans
5 Hang muscle cleans
5 Front Squats
5-7 Tempo power clean
5 Tempo hang power clean
5 Power Clean
5 Hang squat clean
2+1 Power clean + Hang squat clean