CrossFit – Mon, May 20

CrossFit Showdown – CrossFit

Warm-up

General Flow

Get out medballs and barbells

1:00 row

0:20 medball deadlifts

0:20 medball front squat

0:20 medball shoulder press

0:20 box step ups

0:20 box step downs

0:20 medball ground to overhead

0:20 medball slams

0:20 row

0:20 medball thruster

0:20 box jumps

0:20 wallballs

Snatch Barbell Flow

0:15 snatch grip stiff leg deadlift

0:15 snatch grip deadlift +shrug

0:15 goodmorning

0:15 snatch grip behind neck press

0:15 snatch grip dip + high pull

Specific Warm-up

Snatch

3 cued reps position 1 (mid thigh / hip)

Focus on full extension before pulling and catching

Hold landing position

3 Cued reps position 2 (above knee)

Focus on keeping the bar close throughout

Hold landing position

3 Cued reps position 3 (mid shin)

Push Press

3 Cued dip and hold

Focus on upright torso

3 Cued dip hold fast stand

Focus on hard extension of knees and hips

3 Cued push press

Strict Press

3 reps from the rack

Strength

Strict Press (1×1)

10:00 for 1RM

Metcon

Beastie Boys (AMRAP – Reps)

3 Rounds For Total Reps:

1 Minute Wallballs (20/14)

1 Minute Power Snathches (75/55)

1 Minute Box Jumps (24″/20″)

1 Minute Push Press (75/55)

1 Minute Calorie Row

1 Minute Rest

After Party

Pullup Pushup (Checkmark)

1 Set

30 Strict Pull Ups

50 Push Ups

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