CrossFit – Wed, Nov 15

CrossFit Illuminati – CrossFit

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Warm-up

A. General

EMOM 6 minutes

odd- 30 sec In and out hops on plate

even- 5 Plate Squats + 5 Plate ground to overhead + 5 Plate bent over rows

C. Specific

6 Tall muscle clean

6 Tall clean onto plates

6 Tal squat clean

3-6 Tempo power cleans

3-6 Tempo squat cleans

Weightlifting

Clean (4 sets
1 min Max rep Cleans
Rest 2 minutes

Loads
Min 1- @ 65%
Min 2- @ 70%
Min 3- @ 75%
Min 4- @ 80%)

TC: 12 minutes

Score: Reps at Each load

Intermediate

As written

Metcon

Metcon (12 Rounds for reps)

2 x

4 minutes AMRAP

20 DB Snatch 1x 50/35 lbs

12 Box jumps 24/20″

Recover 2 minutes on rower or bike between Amraps
TC: 10 minutes

Score: Each set, Reps

KG: 25/15

Intermediate

16 DB Snatch @ 35/25

10 Box jumps @ 24/20″

Extra Accessory

Core Stability (Checkmark)

3 sets

3/side Chinese plank + knee drive

15 sec/side Contralateral ring plank

30 sec/side Star plank

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