Saturday, May 1st 2021

1. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

B. Mobility

World’s Greatest Stretch

10 reps/side

C. Specific

2 sets @empty bar

-5 Snatch first pulls

-5 Snatch high pulls

-3 tall snatch

-3 tempo snatch

Metcon

A: Metcon (AMRAP – Reps)

EMOM 30minutes

1. Max reps Squat Snatch @75%

2. 10 KB Swing 32/24kg

3. 200m Run
Score: total reps on the squat snatch

Scaling options

Beginner

1. Max Heavy Power snatch + Overhead squat @moderate-heavy

2. 10 Russian KB Swing @heavy

3. 100m Run

Intermediate

1. Max Heavy Squat Snatch @75%

2. 10 KB Swing @24/16kg

3. 100-200m Run

COMP:

5 rounds

15 Cal Ski

15 GHD Sit-ups

15 Burpees

Rest 30 seconds

Extra Accessory

Metcon (No Measure)

For quality

15-12-9

Band Y

Band T

50′ Double KB/DB Farmer Carry between each set

Or

Murph prep

EMOM 14-20 minutes

Odd- 10-12 push ups

Even- 15-20 Air Squats

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