CrossFit Illuminati – CrossFit
snatch warm up (No Measure)
200 m run
3 rds
15 air squats
10 hang muscle snatch
7 snatch grip back rack push press
90 second puppy dog pose
3 sets at ascending
3 snatch deadlifts
1 Hang snatch
1 Snatch
Weightlifting
A: Metcon (Weight)
In 10 mins, Build to a heavy complex:
3 Snatch Deadlift
1 Hang Snatch
1 Snatch
Score: Max weight
Scaling options
Beginner
Snatch Deadlift + Hang Power Snatch
2+2
Intermediate and COMP
As Written
Metcon
B: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Kg: 10/8 + 60/40
Score: Reps
Scaling options
Beginner
AMRAP 14
40 calorie Row
30 Hanging Knee Raise
20 Wall Ball 20/14 lbs
10 Cleans @Light Moderate lbs
15 Ring Rows + 15 Feet on Box Ring dips
Intermediate
AMRAP 14
50 calorie Row
40 Toes-to-Eye Level
30 Wall Ball 20/14 lbs
20 Cleans 115/75 lbs
10 Box muscle ups OR 10 Chest to Bar + 10 Ring dips
COMP
As written
()
Extra Accessory
Metcon (No Measure)
3 sets nor for time
6 Heavy Skull Crushers
6 Heavy DB Pullover
8 Barbell Biceps curls
Goal: Shoulder strength