November 27, 2023

CrossFit – Mon, Nov 27

Warm up

A. General

1 minute of movement for each of the following movements:
– Burpees
– Jump rope
– Plate ground to overhead
– Plate squats

B. Specific, Weightlifting Drills

– Tall muscle clean
– Strict press
– Tall power clean
– Push jerk
– Tall squat clean
– Split Jerk

– Tempo clean and jerk

C. Specific, Metcon

With working load
– 4 Burpee deadlifts
– 4 Box jumps
– 4 KBS

Clean and Jerk (6 Sets, ascending in weight

30 Double unders
2 Clean and Jerk @ 60-80%
)

TC: 15 minutes

Score: Weight

Scaling Options
Beginner
No DU
2+1, Cleans + Jerk

Intermediate
As written

Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes

12 Burpee DB Deadlift @2×50/35

12 Box jump @24/20″

12 KB Swing @32/24 Kg

Score: Rounds & REps

KG: 25/15

Scaling Options

Beginner

8 Burpee

8 Box/Plate Jump

8 KB Swing @16/12KG

Intermediate

12 Burpee DB Deadlift @2×35/25

12 Box jump @24/20″

12 KB Swing @24/16 Kg

Accessory / Extra

100 Hollow rocks

50 V-ups