CrossFit – Fri, Sep 1
Warm-up
Weightlifting
Snatch (Work up to a RPE 9/10 for the day
)
)
TC: 18 minutes
Score: Weight
Scaling options
Beginner:
6 x 2 @ technical weight
Intermediate & Perform
As written
Metcon
Metcon (Time)
5 rounds for time
10 Deadlifts 185/125 lbs
10 Pull ups
TC: 12 minutes
Score: Time
Scaling options
Beginner:
10 Deadlift @ 95/65 lbs
10 Jumping pull ups
Intermediate L1
10 Deadlifts @ 155/105 lbs
10 Jumping pull ups
Intermediate L2
10 Deadlifts @ 185/125 lbs
5-7 Pull ups
Perform
N/A
Extra Accessory
Core Stability (Checkmark)
Bird dog + row
3 x 10/side
Rest 30 sec between sides and sets
Slow and controlled eccentric phase
A. General
2 x
50’ Butt kicks
50’ Hopscotch
2 sets
5/5 KB/DB Strict press
5/5 KB/DB windmills
10 RDL’s
5 Beat swings (RND 1)
5 Jumping pull ups/BMU (RND 2)
B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific (Focus on reception)
6 btn snatch press (pressing from a lower position each rep until it turns into a sots press)
6 Snatch balance (receiving lower and lower each rep)
6 Tall snatch (receiving lower and lower each rep)
3 Snatch high pulls
3 tempo snatch