CrossFit | 10.13.2020

Warm-up

2-3 sets
20 Double Unders
10 Sit Ups

Review the Snatch

Dynamic Stretch

Metcon

Metcon (AMRAP – Reps)

A) RX
Complete 5 rounds of
3:00 AMRAP
60 Double Unders
10 Toes to Bar
AMRAP Power Snatches
1:00 rest
Men: 75/95/115/135/165
Women: 55/65/75/85/95

B) Minimal Equipment
Complete 5 rounds of
3:00 AMRAP
60 Double Unders
10 Toes to Bar
AMRAP DB or KB Snatches
1:00 rest

C) Body weight
Complete 5 rounds of
3:00 AMRAP
60 Double Unders
10 Toes to Bar
AMRAP Vertical Jumps
1:00 rest

Complete the double unders in a minute or less. Break up the T2B early to avoid fatigue. For the power snatch we are looking to get heavier with each set. Choose a final weight that is heavy and challenging then decrease each set by 5-10 lbs.

Extra Credit

Metcon

3 sets
50 ft. Walking Lunge
20 Single Leg Split Sqat

Supplemental Programming

Weightlifting

Bench Press (5, 5, 5)

Build up to a heavy set of 5 reps

Accessory

Dumbbell Bench Press (10, 10, 10)

Use DBs, KBs, or backpack.

Single Arm Dumbbell Bench Press (10, 10, 10)

Use heavy DB or KB than you usually use.

Gymnastics

Dip Practice (Max reps)

Dip variations in order of difficulty – Chair dips (knees bent or straight), Negatives, Unassisted bar dips, ring dips, kipping dips

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