CrossFit – Wed, Nov 8
Warm-up
Weightlifting
Snatch Drills (Checkmark)
– 3 Position Pause Snatch deadlift
– Snatch deadlift
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– Dip Snatch High pull
– High Hang Power Snatch
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– Tempo power snatch
– Tempo Squat snatch
Metcon
Metcon (Time)
“Annie” with a Twist
50-40-30-20-10 Double-unders
25-20-15-10-5 TTB
5-4-3-2-1 Snatch
Loads: 70-75-80-85-90 %
TC: 15 minutes
Score: Time
Scaling Options
Beginner
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat situps
5-4-3-2-1
Power Snatch @ Moderate loads
Intermediate L1
50-40-30-20-10
Double-unders
25-20-15-10-5
Swinging leg raises
5-4-3-2-1
Snatch
Intermediate L2
50-40-30-20-10
Double-unders
15-12-10-8-5
TTB
5-4-3-2-1
Snatch
Extra Accessory
Upper Accessory (Checkmark)
3 sets
15 DB bench press @ moderate
15 DB pullovers @ moderate
Rest 2-3 minutes
A. General
“The floor is lava” race!
Setup teams of 2-3-4 or 5
Give the athletes one less plate than their team number
Athletes must pass the plates forward to their partners so that they may set the plate down and stand on it.
The goal is to make it down and back as fast as possible!
B. Mobility
Trap Smash with Barbell
30-60 sec/side
C. Specific
7 RDL with snatch grip
7 Behind the neck push press with Snatch grip
7 Overhead squats