CrossFit – Fri, Jan 27

CrossFit Illuminati – CrossFit

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Warmup (Checkmark)

A. General

4 mins of Tabata, Alternating between:

– Pause wall ball

-Russian KBS

-lunges

– Rotating Scorpions

B. Activation

2 sets

3 Banded Y-pulls + 7 Banded OHS

7/7 Snatch grip Single Leg RDL’s

7 Muscle snatch

Weightlifting

A: Weightlifting Drills (Checkmark)

– 5 Snatch lift off

– 5 Snatch pulls

– 5 Snatch high pulls

– 5 Muscle snatch

– 5 Hang power snatch

– 5 Power snatch

Metcon

B: Metcon (AMRAP – Reps)

Young “Athena”

EMOM 20

Min 1- 10 Wallballs 30/20

Min 2- 15 KBS 32/24kg

Min 3- Max Rep Power Snatch @70%

Min 4- Rest

TC: 20 min

Score: Total Reps of Snatch

Scaling Options

Beginner

Min 1- 10 Wallballs 14/20

Min 2- 12 KBS 16/8kg

Min 3- Max Reps Power snatch @ repeatable singles

Min 4- Rest
Intermediate

Min 1- 10 Wallballs 20/14

Min 2- 15 KBS 24/16kg

Min 3- Max Rep Power Snatch @70%

Min 4- Rest

Perform

EMOM 20

Min 1- 5 Wallballs 30/20 + 3 High BJ

Min 2- Max Reps Power snatch @ 75%

Min 3- 5 KBS 32/24kg + 3 High BJ

Min 4- Max Reps Power clean & Jerk @ 75%

Extra Accessory

Accessory (Time)

Odd Object Carry

Accumulate 200′ @ RPE 9/10