Monday, June 7th 2021

7. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

10/8 cal Row/Bike/Ski or 200m Run @Easy

10 No hook grip, no contact, Muscle Snatch

10 Scorpions

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. Specific

2 sets

10 Prone W-Y

https://youtu.be/n65wtVlOT_c

3 btn snatch press or push press

5 Tall snatch

7 Tempo power snatch

Weightlifting

A: Metcon (Weight)

Every 30sec for 3mins

3 TNG Power Snatch @50%

Rest 2mins and repeat
Score: Weight used across each set

TC: 8mins

Scaling options

Beginner

EMOM x 3mins

3-5 Power Snatch @moderate

*No TNG

Rest 2mins and repeat

Intermediate

As Written

COMP

2-3 sets

6 TNG Power Snatch @50%

Rest 10-15

6 TNG Power Snatch @50%

Rest 10-15

6 TNG Power Snatch @50%

Rest 2-3 minutes

Metcon

B: Metcon (Time)

5 rounds for time

80 Double unders

8 Strict HSPU

12 DB Shoulder to OH 2×35/25lbs
KG: 15/12.5

Score: Time

TC: 15mins

Scaling options

Beginner

5 rounds

80 Single unders*

8 Strict press @heavy but unbroken

12 DB push press @same weight as strict press

*Attempt a double under every 20 reps

Intermediate

5 rounds

40 Double unders

8 HSPU or feet elevated piked hspu

12 DB Shoulder to OH @2×35/25lbs

COMP

5 rounds

80 Double unders

8 Deficit Kipping parallette HSPU

12 DB Shoulder to OH @2×35/25

60 seconds rest

Extra Accessory

Metcon (No Measure)

3 sets

8/side Landmine explosive rotation

10 slam ball

30 sec/elbow side plank

Rest 15 sec between movement, 60 seconds between sets
Landmine: Control the way down + move up with speed + hold at the top for 2 seconds between each rep

Slam ball: Bring the ball up with a good form + throw it on the floor as hard as you can

Plank: Aim to keep your spine neutral

()

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