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Components

Snatch

Metcon

Lower Accessory

Settings

Workout

CrossFit - Wed, May 17

Warm-up

A. General

3 rounds

60sec Row

30sec World's greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Mobility

PNF lat stretch on floor

10 rep/arm

- Contraction for 7-10 seconds

- stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

C. Specific

2 sets

3 OH squats @4.2.X.1

3 Snatch balance

3 Tall snatch

3 Tempo power snatch

Weightlifting

Snatch (3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @80%+
)

Snatch

TC: 20 Mins

Score: Weight

Scaling Options

Beginner

9 x 2

Intermediate & Perform

As written

Metcon

Metcon (Time)

For Time

3-6-9-12-15-18

Front Squats @ 60%

TTB

TC: 13 minutes

Score: Time

Scaling Options

Beginner

3-6-9-12-15-18

Front Squats @ RPE 5

Hanging knee raise

Intermediate L1

3-6-9-12-15-18

Front Squats @ 60%

Swinging Leg Raise

Intermediate L2

3-6-9-12-15-18

Front Squats @ 60%

9 TTB after each squat set

Perform

For Time

3-6-9-12-15-18-21

Front Squats @ 135/95 lbs

TTB

200m Run between sets

Extra Accessory

Lower Accessory (Checkmark)

3 sets/side

1 minute continuous effort

10 Bulgarian Split Squat

Hold at bottom for the time remaining in the minute

Rest 30 seconds between sets and legs

Goal: Unilateral Isometric strength & endurance

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, May 17, 2023

Male Clients

1

Chuck
Terhune

5:30 AM CrossFit

3 x 1 @ 165 lbs

Squat snatch

Female Clients

1

Ariana
Arredondo

6:30 PM CrossFit

3 x 1 @ 100 lbs

2

Karla
Hernandez

5:30 AM CrossFit

3 x 1 @ 85 lbs

2x1 @ 72.5 1x1 @85

2

Mylynn
Nguyen

4:30 PM CrossFit

3 x 1 @ 85 lbs

3

Shauna
Ogunseinde

5:30 PM CrossFit

3 x 1 @ 70 lbs

4

Shaine
Singson

4:30 PM CrossFit

3 x 1 @ 65 lbs

5

Ashley
Hay

4:30 PM CrossFit

3 x 1 @ 60 lbs

6

Ashley
Lankford

12:00 PM CrossFit

1 x 1 @ 105 lbs

Squat snatches 80x3 85x2 90/95/100/105x1