Saturday 20210612

CrossFit Rx – CrossFit

Announcement

Happy Birthday Abram Singletary!!

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

2:00 Machine

+

Junkyard Dog

Warm-up

Warm-up (No Measure)

**2. Strength Prep**

Burgener Warm-Up + Skill Transfer

– into –

3 sets (add weight to each set)

1 Power Snatch + 1 Overhead Squat + 1 Snatch

* After the snatch is complete the body will be warm so just take the weight back down and have athletes perform some clean-up reps to get familiar with the movement before adding weight….. Do the same for Back Squats

Warm-up

Warm-up (No Measure)

**3. Workout Prep**

1 set

10 Double Unders or Single Unders

5 Shoulder Press

2 Burpee to Target (6″)

Strength

Squat Snatch (3×1)

Snatch:

3×1 @80-85%

* Rest 60-90 secs between sets

Strength

Clean and Jerk (2×1)

Clean & Jerk:

– 2×1 @80-85%

* Rest 60-90 secs between sets

Workout

Metcon (AMRAP – Rounds and Reps)

3 Sets:

5 Minute AMRAP

2 Rounds

50 Double Unders

20 Shoulder Press (75/55)

-straight into-

Max burpee to 6″ target

-Rest 2 Minutes between sets-

TARGET SCORE

Target number of Reps each set: 25+

Minimum number reps before scaling: 15
Scaling Option

3 Sets:

5 Minute AMRAP

2 Rounds

50 Single Unders

20 Dumbbell Shoulder Press (light)

-straight into-

Max Up Downs

-Rest 2 Minutes between sets-

Posted in WOD

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