CrossFit – Mon, Oct 30
Warm-up
Weightlifting
Snatch (5 x 5 @ TNG, ascending
Rest as needed
)
Rest as needed
)
TC: 15 minutes
Scaling options
Beginner
5 x 3, Tempo descent
Intermediate
As written
Perform
@ 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
15 OHS 75/55 lbs
15 Bar facing Burpees
Score: Rounds & Reps
KG: 35/25
Scaling Options
Beginner
10 OHS @ RPE 5/10
10 Bar facing burpee step overs
Intermediate
10 OHS @ 75/55 lbs
10 Bar facing Burpees
Perform
Amrap 21
15 Thrusters 75/55 lbs
15 Bar facing Burpees
Extra Accessory
Post Chain (Checkmark)
3 sets
10 Feet elevated glute bridges
15 Russian KB swings
A. General
3 rounds
45 sec jump rope
5 burpees / Down & up
5 Banded OHS
5 Plate ground to overhead
B. Mobility
Banded 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)