November 29, 2023

CrossFit – Wed, Nov 29
Reminder. No noon class this week. Back to regular schedule next week.Sign up for the in-house comp on December 9th! Awesome prize packages!

Warm up

A. General
EMOM 4-6
odd- Machine 45 seconds
even- 2-5 Inchworm push ups + 2-5 burpees

B. Specific
2 sets
10 Bent over snatch grip band lat pull in*: https://youtu.be/ZFEVWOhZGd8?si=KHFIP41ciKd1GPam
10 Band Ys: https://youtu.be/BSwT0sZ7djE?si=pkkVdJcUt6PfrQeb

* In this video the athlete has a standard sized grip. You can perform these this way or use a much lighter band and go for snatch grip

Drills

Snatch Drills

5-7 Lift offs

5-7 Lift off to above the knees (first pull)

5-7 Segmented Snatch deadlift

5-7 Tempo Snatches

5-7 Snatches

Work up to starting weight in Metcon

TC: 12 minutes

Metcon (10 Rounds for reps)

10 sets

1 Snatch

10 Bar facing burpees

12/10 Cal Machine

Rest 1 minute between rounds

Increase 5lb on snatch every 2 rounds

M- 135-140-145-150-155

W- 95-100-105-110-115

TC: 30 minutes

Score: Weight on Bar

Scaling Options

Beginner

1 Snatch @ Moderate to light, across

6 Burpee step over bar

10/8 Cal Machine

Intermediate

M-95-100-105-110-115

W-65-70-75-80-85

Accessory / Extra (Checkmark)

Post Chain Accessory

Wide stance good mornings

5 x 7 @heavy

Wide stance good morning: https://youtu.be/SgxUujYQpI0