Monday, October 3rd 2022

3. Oktober 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

2 minutes Row or Bike or run

5/5 Dead bug (Hold every rep for 3 seconds)

5 Snatch grip RDL

5 Snatch grip bent over row

B. Specific

B1. Activation

2 sets

10 Full squat T spine rotations

5 Box Jumps

5/5 Empty barbell OH Lunges

10 Glute bridges

B2. Specific

1-2 sets

-3 Snatch 1st pull

-3 Hang Snatch pull + 1 Hang snatch high pull

-3 Hang power snatch

-3 OHS

-3 Hang squat Snatch

Then perform complex with class

Snatch pull tips: https://youtu.be/D0zYw-XAYIA

Weightlifting

A: Snatch (5 x 1 + 1 + 1)

5 sets @65-70%

1 Power Snatch

1 Hang Power Snatch

1 Hang Squat Snatch

TC: 15 min

Score: Weight

Scaling Options

Beginner

3 Power Snatch @ weight across

Intermediate & Perform

As Written

Metcon

B: Metcon (Time)

5 rounds for time

10 DB Hang squat cleans 2x 50/35lbs

20 DB Sit-ups 1×50/35lbs (OH)

25′ DB front rack walking lunges 2×50/35lbs
KG: 22.5/15 KG

TC: 17 min

Score: Time

Scaling Options

Beginner

5 rnds

10 DB Hang cleans 25/15lbs x 2

20 sit ups

25′ DB front rack walking lunges 25/15 x 1

Intermediate

5 rnds

10 DB Hang squat cleans 35/25lbs x 2

15 DB situps 35/25lbs x 1 (OH)

25′ DB front rack walking lunges 35/25lbs x 2

Perform

5 rounds

10 Alternating DB Thrusters @1 x 70/50

20 GHD Sit-ups

25′ DB front rack Lunges @2 x 70/50

10 Burpee facing DBs

Rest 1 min after each round

Extra Accessory

Metcon (Checkmark)

Tall kneeling banded M

4 x 20

Hold 5 seconds every 5 reps

()

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