CrossFit – Fri, Nov 3
Warm-up
Weightlifting
Front Squat (Build to a heavy 3 Rep)
TC: 12 minutes
Score: Weight
Scaling Options
Beginner
Build up to a technical load
4-5 x 3
Intermediate
As written
Metcon
Metcon (Time)
For time
21 Hang Power Snatch 95/65 lbs
21 TTB
15 Hang Squat Snatch 115/75 lbs
21 TTB
9 Squat Snatch 135/95 lbs
21 TTB
RX+ 115/75, 135/95, 155/105 lbs
TC: 15 minutes
Score: Time
KG: 43/30, 50/35, 60/43
Scaling Options
Beginner
21-15-9
Hang Snatch
Hanging Knee raise
Intermediate
21 Hang Power Snatch @ 75/55 lbs
15-21 Swinging leg raises
15 Hang Squat Snatch @ 95/65 lbs
15-21 Swinging Leg raises
9 Squat Snatch @ 115/75 lbs
15-21 Swinging leg raises
Perform
2 rounds
21 Hang Snatch @ 95/65 lbs
9 Ring mu
15 Hang squat snatch @ 95/65 lbs
15 CTB
9 OHS @ 95/65 lbs
21 TTB
Extra Accessory
Post Chain (Checkmark)
Side lying clam raise
3 x 12/12
Rest 30 seconds between sides and sets
Hold 2 sec at peak contraction
A. General
1 min Row @ increasing intensity
30 sec deep squat T spine rotations
30 sec tall box jumps
B. Specific
3 sets @ascending
3 Back squats
5 Back rack elbow rotations
3 Front squats
*Re rack the bar between the elbow rotations and front squats
C. Metcon Specific
2 sets @ ascending
7 snatch high pull
5 hang muscle snatch
3 snatch balance
1 Squat snatch
3 TTB between each skill