CrossFit – Tue, Sep 5
Warm-up
Snatch (Snatch
1RM
1RM
TC: 15 minutes
Score: Weight)
Beginner:
Work up to a technical load- FORM
Intermediate:
As written
Metcon
Metcon (5 Rounds for reps)
5 rounds for time
10 Box jumps 30/24″
5 Burpee Box jumps 24/20″
6 Muscle-ups
Rest 60 seconds between rounds
TC: 15 minutes
Score: Each set for time
Scaling Options
Beginner
10 Box jumps @ 16/12″ or plate jumps
5 Burpees to target
6 Supinated ring rows
Intermediate
10 Box jumps @ 24/20″
5 Burpees Box jumps @ 24/20″
6 Low ring feet assisted RMU or Kipping C2B pull ups
Extra Accessory
Shoulder Health (Checkmark)
Banded internal rotations
2 x 10/arm
Banded external rotations
2 x 10/arm
A. General
½ Tabata Row/Bike
then
10 Rotating Scorpions
10 Rotating 90/90 hip stretch
B. Activation
2 sets
7 PVC Pass Throughs
7 Banded OH Squats
3 Air squat into vertical jump
C. Specific
-5 Snatch Deadlifts
-5 Muscle Snatch
-5 Power Snatch
-5 OHS
-5 Tempo Snatch (slow down the pull)