CrossFit – Thu, Oct 26
Warm-up
Metcon
Metcon (Time)
For time
50 Double-unders
10 Power Snatch @ 50%
50 Double-unders
8 Power Snatch @ 60%
50 Double-unders
6 Power Snatch @ 65%
50 Double-unders
4 Power Snatch @ 70%
TC: 10 minutes
Score: Time
Scaling Options
Beginner
50 single-unders
Power Snatch @ Technical load, slightly ascending
Intermediate
As written
Scale Double-unders as needed
Weightlifting
Back Squat (3 x 5 @75%)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
@ RPE 5/10, control ROM
Intermediate
As written
Extra Accessory
Post Chain (Checkmark)
Hip extension hold on GHD
3 x 60 seconds @light
Rest 60 seconds between sets
A. General
3 rounds
45 sec jump rope
5 burpees / Down & up
5 Jumping air squats
5 Plate ground to overhead
B. Mobility
Band Lat Stretch
1 min/side
C. Specific
– 5 Snatch grip RDL
– 5 Muscle snatch
– 5 Behind the neck snatch grip push press
—-
– 5 Power snatch balance (Footwork and aggressive press under)
– 5 High hang power snatch (Bar path & aggressive pull under)
– 5 Hang power snatch (Tempo & Aggressive pull under)
– 5 Power power snatch (Setup, tempo & aggressive pull under)