Monday, August 15th 2022

15. August 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

60s Ski/Bike/Row/Run

10 Rotating Scorpions

10 Rotating 90/90 hip stretch

B. Activation

2 sets

7 Deep Squat Banded Y pulls*

7 Banded OH Squats

3 Jumping Good mornings

*https://youtu.be/K6TVReERpFs

C. Specific

-5 Halting Snatch Deadlifts

-5 Muscle Snatch

-5 Power Snatch

-5 OHS

-5 Tempo Snatch (slow down the pull)

Weightlifting

A: Snatch (1RM)

TC: 15 min

Score: Weight

Scaling Options

Beginner

Every 2 min for 14 min

3 Snatch @ Ascending

Intermediate & Perform

As Written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 13 minutes

7 Deadlifts 245/165lbs

250m Row/Bike/ 200m Run
KG: 110/75 KG

TC: 13 min

Score: Rounds and Reps

Scaling Options

Beginner

7 Deadlifts @ RPE 6/10

250m row/Bike/ 200m run

Intermediate

7 Deadlifts @ 185/135

250m row/Bike/ 200m run

Perform

7 Deadlift 245/165

100m Bike erg

Extra Accessory

Metcon (Weight)

3 sets for quality

10 Hip Thrust @mod-heavy

10/side Clam raise

Rest 60 seconds

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Strength – Powerlifting

CrossFit8608 - StrengthA: Shoulder Press (4 x 4-6 normal bei 90%)B: Back Squat (4 x 4-6 normal bei 90%)C: Deadlift (4 x 4-6 normal bei 90%)D: Hammer Curls (4 x 4-6 normal bei 90%)E: Crunches (4 x 4-6 normal bei 90%)

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