CrossFit – Wed, Oct 18
Warm-up
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
1-Mile Run (Time)
Max Effort 1-Mile Run
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
TC: 30 minutes
Score: Time
KG: 9/6, 60/43
Scaling Options
Beginner
75 Wall Balls @ 12/10lbs
400-800m Jog
30 Snatch @ light
Intermediate
150 Wall Balls 14/12 lbs
800-1200m Run
30 Snatches @ 115/75lbs
Perform
For time
60 Wall Ball 30/20 lbs
1000m Run
30 Power Snatch 135/95 lbs
Extra Accessory
Shoulder Stability (Weight)
Bottom up KB Press
3 x 12/side
Rest as needed between sets
A. General
4 Min Amrap
25’ A skips
25’ Butt kicks
5 Med Ball squats
5 Med Ball ground to overhead
A skips: https://youtu.be/A7r6yCpmSrA?si=ELcjWkw1v2v6E6M2
Butt kicks: https://youtu.be/xRjl6d9mtCo?si=ajdAqYVfgMujRzlz
B. Specific (Snatch)
Snatch Drills
5 Tall muscle snatch
5 Hang Power Snatch (focus on bar return)
5 Snatch (Focus on Cycling)
C. Specific (Run)
Forward bunny hops with lean
2-3 x 50’
Focus on posture and body position
D. Specific (Wall Balls)
5 Wall Ball push press against wall
5 Wall Ball Pausing in bottom of squat (focus on how you receive the ball)
5 Wall Balls