Monday, August 16th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

2 rounds

30 sec Row

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

30sec Rotating full squat T spine rotations

B.Specific @ 30-40%

3 Snatch Deadlifts

3 Tall box jumps

3 Snatch high pulls

5 Tall box jumps

3 muscle snatch

5 Tall box jumps

3 Snatch drops

5 Tall box jumps

3 Tempo snatch*

*Use a power snatch on the first rep and get lower each rep. Last one received a squat.

Weightlifting

A: Snatch

Snatch

10 @40%

8 @50%

6 @60%

4 @70%

2 @80%

1 @85%

1 @85%+

Score: Weight of heaviest bar

TC: 20mins

Scaling options

Beginner

7 x 3 reps @technical load

Intermediate & COMP

As written

Metcon

B: Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes

15 Cal Row

12 TTB

10 Power snatch 75/55lbs

KG: 35/30

Score: Each round for time
Scaling options

Beginner

Every 4 minutes for 16 minutes

10-15 Cal Row

12 V-ups or Sit-ups

10 Power snatch @very light

Intermediate

Every 4 minutes for 16 minutes

15 Cal Row

6 TTB or 12 Toes to eye level

5-10 Power snatch @75/55lbs

Extra Accessory

Metcon (Weight)

Good mornings

3 x 15 @30% of 1RM back Squat

Rest 60-90 seconds between sets

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