Monday, June 27th 2022

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

60s Ski/Bike/Row/Run

10 Rotating Scorpions

10 Rotating 90/90 hip stretch

B. Activation

2 sets

7 Deep Squat Banded Y pulls*

7 Banded OH Squats

3 Jumping Good mornings

*https://youtu.be/K6TVReERpFs

C. Specific

-5 Halting Snatch Deadlifts

-5 Muscle Snatch

-5 Power Snatch

-5 OHS

-5 Tempo Snatch (slow down the pull)

Weightlifting

Metcon

A: Snatch (1 rep max)

TC: 15 min

Score: Weight

Scaling Options

Beginner

Every 2 min for 14 min

3 Snatch @ moderate

Intermediate

As Written

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

20/17 Cal row

15 Hang power cleans 115/75lbs

10 Bar Facing Burpees
KG: 55/35 KG

TC: 15 min

Score: Rounds and Reps

Scaling Options

Beginner

15/12 Cal row

15 Hang power cleans @Light

6 Burpee over bar

Intermediate

20/17 Cal row

15 Hang power cleans @75/55

10 Bar facing burpees

Extra Accessory

Metcon (No Measure)

3 sets

12 Half kneeling landmine twists

50′ Unstable OH walk (barbell + bands + KBs) @ 20/16 kg either side
The load should feel unstable but doable, not too heavy

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