CrossFit – Tue, Aug 20

CrossFit Illuminati – CrossFit

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WARM UP (No Measure)

A. GENERAL (4:00)

2 rounds

:30 Row/Bike/Ski or Burpees

6 Muscle Snatch, Empty bar

10 Scorpions

B. MOBILITY / ACTIVATION (2:00)

Lat Stretch on barbell or on rig

45-60 sec / side

C1. SPECIFIC (12:00)

Snatch Drills: Focus on Bar path & Second Pull

5-7 reps at each drill

– Snatch hang above the knee to power position (scoops)

– Snatch First pulls (without the pause)

– Snatch Tempo First pull into vertical jump

– Tempo Snatch (tempo on the first pull)

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Ramp up to Workout weight

C2. SPECIFIC (5:00)

Overhead Squat

– Strip Snatch bar to lighter weight

2 x 3 overhead squat to ramp up to workout weight

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Wall Balls

Grab workout weight

2 x 4 Wall Balls, focus on good catch

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Power Snatch (EMOM 8
1 Power Snatch @ 75%)

Score: Weight

TC: 8 minutes

KG: N/A

Intermediate

As written

METCON (Time)

6 rounds for time

3 Overhead Squats @ 135/95

9 Wall Balls @ Heavy Or as high as possible

12 Calories on Machine
RX+ 155/105

Intermediate

3 Overhead Squats @ 115/75

9 Wall Balls @ 20/14 lbs (Or as high as possible)

12 Calories on Machine

ACCESSORY / EXTRA (Checkmark)

Low hang snatch high pull

5 x 3 @ 75%
Olympic Lifting Accessory

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