CrossFit – Thu, Jan 19

CrossFit Illuminati – CrossFit

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Warmup (Checkmark)

A. General

30sec Bike/Row/Ski/100m Run

10 Banded Squat pull throughs

10 Banded Y pulls

B. Mobility

T-spine extension on wall or floor

5 x 10 sec stretch + 5 sec relax

C. Specific

3 Hang power snatch

3 Low hang power snatch (below knee)

3 Snatch balance

3 Tempo snatch

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Weightlifting

A: Snatch (Snatch

EMOM 12
Min 1-3: 2 @50%
Min 4-6: 2 @65%
Min 7-9: 1 @75%
Min 10-12: 1 @80%+
)

TC: 12 min

Score: Weight

Scaling Options

Beginner

EMOM12

2 Snatches

Intermediate + Perform

As Written

Metcon

B: Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box
TC:15 min

Score: Time

Scaling Options

Beginner

3 Rounds for Time

250 meter Row

12 Deadlifts @ 60-75% body weight 115/75

18 Box Jumps 20”/plate

Intermediate

3 Rounds for Time

500 meter Row

12 Deadlifts @ 75-85% body weight

21 Box Jumps 24/20”

Extra Accessory

Accessory (3 Rounds for weight)

3 sets for quality

8 DB Bench Press

20 Banded Skull crushers

15 Banded standing angels

Rest 60 seconds