November 25, 2023

CrossFit – Sat, Nov 25

Warm-up

A. General

2 Min row or machine

With a light plate

2 sets

10 Ground to overhead

10 Reverse lunges (holding in FR)

10 Forward hop onto plate

B. Specific

5 Hang power clean

5 Power clean

5 Hang power snatch

5 Power snatch

10 Front rack reverse lunges

5 Box jumps + step down

5 Box jump + 2-3 bounds in between each jump

C. Specific 2

Practice run of 2-3 reps of each movement for the workout

Metcon
Metcon (Time)

For time

30 Power Clean 135/95 lbs

40 Cal Row

50 Box Jump 30/24″

100′ Front rack walking lunges 135/95 lbs

50 Box jump overs 24/20″

40 Cal Row

30 Power Snatch 135/95lbs

Calorie options:

– Bike 30-40 cal

– Ski 20-30 cal

Run option:

400-800m

TC: 25 minutes

Score: Time

KG: 60/43

Scaling Options

Beginner

30 DB power clean @ 25/15lbs x 2

30 Cal Row

30 Plate jumps

100′ Walking lunges, unweighted

30 Plate jumps

30 Cal Row

30 DB Snatch @ 25/15lbs x 1

Intermediate

30 Power Clean @115/75 lbs

40 Cal Row

50 Box Jump @24/20″

100′ Front rack walking lunges @115/75 lbs

50 Box jump overs @ 24/20″

40 Cal Row

30 Power Snatch @ 115/75lbs

Team Workout (Time)

For time

100 Power Synchro Power cleans

100 Synchro Box jumps 24/20″, no rebound

100 Synchro Front squats

@ 135/95lbs

Every break, one athlete must hop on the Rower to perform 10/8 Cal

TC: 25 minutes

Extra Accessory
Lower Accessory (Checkmark)

4 sets

15/15 seconds Max Bulgarian split squat, unweighted

4 Seated high vertical jumps