Monday, May 3rd 2021

3. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Specific

-5 snatch lift offs

-5 Snatch high pulls

-5 Muscle snatch

-5 tall Snatches

-5 tempo snatches

Weightlifting

A: Snatch (5 x 1+1+1 @65-75%)

5 sets @65-75%

1 Snatch High Pull

1 Hang Snatch

1 Squat Snatch

TC: 12mins

Scaling options

Beginner

5 sets @ technical weight

3 Hang Power snatch

3 OH squats

Intermediate & COMP:

As written

Metcon

B: Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes

3 rounds

12 Wall Balls @20/14lbs

2 rope climbs or 12 Strict chin-ups
KG: 9/6

Score: time on each of the four rounds

Scaling options

Beginner

Every 5 minutes for 20 minutes

3 rounds

8-12 Wall Balls @light

8-12 Ring rows

Intermediate

Every 5 minutes for 20 minutes

3 rounds

8-12 Wallballs @20/14

1 rope climbs or 12 Assisted strict chin-ups

COMP:

Every 5 minutes for 20 minutes

21-15-9 Wallballs @20/14

3-2-1 Rope Climbs

Extra Accessory

Metcon (No Measure)

3 rounds

8 Nordic curls (3sec eccentric)

60 sec Banded Step-ups (banded march style)

Rest 90-120 seconds

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