Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
Row 2 mins
25′ samson stretch lunges
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific Snatch Drills (Metcon)
7 Snatch RDL
7 muscle Snatch
5 Tall power snatch
3 Tempo Power snatch
*3-5 wall balls between each drill
Weightlifting
A: Back Squat
1 x 5 @80%
2 x 4 @85%
2 x 3 @87%
Rest 2-3 minutes between sets
TC: 18 min
Score: Weight
Scaling Options
Beginner
5×4 @ Tempo Across
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
5 rounds for time
10 Power Snatch 135/95 lbs
15 Wall Balls 20/14lbs
KG: 60/45, 9/6 KG
TC: 12 min
Score: Time
Scaling Options
Beginner
10 Power Snatch @ moderate
15 Wall Balls 14/10lbs
Intermediate
10 Power Snatch @ 115/75 lbs
10 Wall Balls 20/14lbs
Perform
N/A
Extra Accessory
Metcon (Checkmark)
Turkish Get up
Accumulate 15 reps/side @32/24kg