CrossFit Illuminati – CrossFit
Warm-up
A. General
EMOM 6 minutes
odd- 10 air squats + 3-5 burpees
even- 5 Band face pulls + 10 Plate ground to overhead
B. Specific
See drills below
Skill
Technique (Checkmark)
Squat Snatch Drills
2 rounds
5 Hang power snatch
5 snatch balance
5 Low hang snatch
5 Snatch
Conditioning
E1.5MOM x8 100m sprints (Checkmark)
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
RX+ 185/125lbs
TC: 12 minutes
Score: Time
KG: 60/43
Scaling options
Beginner
9-7-5
Ring Rows
Jumping Ring dips / Box Dips
Snatch @ RPE 5/10 (P or S)
Intermediate
9-7-5
Low ring Band assisted muscle ups or double pull ups
Squat Snatch @ 115/75 lbs
Extra Accessory
Core Rotation (Checkmark)
Single leg Explosive rotational med ball throw on wall
5 x 10/side
Rest as needed
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