October 6, 2023

CrossFit – Fri, Oct 6
End of summer dinner! Friday, October 6th – 5:45pm @ YoHo Rum Tacos🌮 (at the Wharf)Reminder: there will be no Friday 4:00 or 5:30 pm classes. We will be meeting at the Wharf for tacos!

Warm-up

A. General

EMOM 6 minutes

odd- 10 air squats + 3-5 burpees

even- 5 Band face pulls + 10 Plate ground to overhead

B. Specific

See drills below

Skill
Technique (Checkmark)

A. Ring mu technique practice

1. Low ring practice

Advanced / Int: Low ring muscle up transition

Beginner: Ring muscle up pull downs

2. Swing practice

Advanced / Int: High ring swings + snap back pull

Beginner: Beat swing on rings

B. Squat Snatch Drills

1. Snatch Balance (focus on footwork)

2. 3 position Snatch (Focus on bar path)

Hang snatch

Low hang snatch

Snatch

Metcon
Amanda (Time)
9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

RX+ 185/125lbs

TC: 12 minutes

Score: Time

KG: 60/43

Scaling options

Beginner

9-7-5

Ring Rows

Jumping Ring dips / Box Dips

Snatch @ RPE 5/10 (P or S)

Intermediate

9-7-5

Low ring Band assisted muscle ups

Squat Snatch @ 115/75 lbs

Extra Accessory
Core Rotation (Checkmark)

Single leg Explosive rotational med ball throw on wall

5 x 10/side

Rest as needed