CrossFit – Tue, Nov 7
Warm-up
Weightlifting
Clean and Jerk (Work up to a Max for the day of
3 Clean + 2 Jerk
)
3 Clean + 2 Jerk
)
TC: 12 minutes
Score: Weight
Scaling Options
Beginner
2+2
Intermediate
As written
Perform
3 RM TNG clean and jerk
Metcon
Metcon (Checkmark)
EMOM 5 minutes
10 Thrusters 95/65 lbs
4 Bar facing burpees
Rest 3 mins
EMOM 5 minutes
6 Thrusters 95/65 lbs
10 Bar facing burpees
RX+ Second EMOM @ 135/95lbs
TC: 13 minutes
Score: Checkmark
Scaling Options
Beginner
4-6 Thrusters
4 Burpees/ Burpees step overs
Accross
Intermediate
Thrusters @ 75/55lbs
Regular Burpees
Perform
N/A
Extra Accessory
Core (Checkmark)
Tabata Hollow body rock
A. General
AMRAP 4 minutes
4 Empty bar front squats / Air squats
4 Burpees
4 Empty bar Press / Push press
4 Burpees
4 Empty bar Thrusters
B. Specific (drills)
– Muscle clean
– Press
– Hang power Clean
– Push Jerk
– Power clean + Squat clean
– Split Jerk
C. Specific (ramp up)
Setup up a timer for 8 minutes (or 20) to help them with the ramp up time management.