CrossFit – Thu, Jul 25

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (4:00)

EMOM 4

odd- 45 second machine

even- 5 Burpees + 5-10 Empty bar shoulder press

B. MOBILITY / ACTIVATION (2:00)

PNF Thoracic extension stretch on wall or bar in rig

(3x 5 seconds press down + stretch)

5 Shoulder presses, light

C. SPECIFIC (15:00)

Start ramp up to 3 rep max with 15 minute working clock

C2. SPECIFIC (6:00)

Snatch

5 Hang to power position

5 Hang Muscle snatch

5 Hang Power Snatch

—

Ramp up Snatch in 2-3 sets

5 Hang Snatch @ Workout weight

()

Shoulder Press (Build up to a 3 heavy)

Score: Weight

TC: 15 minutes

KG: N/A

Intermediate

As written

METCON (AMRAP – Rounds and Reps)

Amrap 10 minutes

5 Hang Power Snatch @ 135/95 lbs

15 Cal Row / Bike / Ski
Score: Rounds & Reps

TC: 10 minutes

KG: 60/43

Intermediate

5 Hang Power Snatch @ 115/75 lbs

15 Cal Row / Bike / Ski

ACCESSORY / EXTRA (Checkmark)

Amrap 6 minutes

30 Hollow body rocks

25/25’ Suitcase Carry with heavy KB
Core Endurance