Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
2 sets
50ft butt kicks + 100m Run
10 Air squats
7 Tall kneeling Banded Angels
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
Tempo Snatch deadlifts
Tempo snatch deadlift into Tall snatch high pull
Tall Snatch high pull
Tempo snatch high pull
https://youtu.be/D0zYw-XAYIA
Weightlifting
A: Snatch Pull (Snatch High Pull)
2 x 3 @87%
3 x 2 @90%+
Rest 2-3 minutes between sets
TC:12 min
Score: Weight
Scaling Options
Beginner
5×2 @ weight across
Intermediate
As Written
Perform
N/A
Metcon
B: Metcon (Time)
Naughty Nancy, CF Games WOD 2013
Four rounds for time of:
Run 600 meters
25 Overhead squats (140 / 95 lbs)
KG: 65/45 KG
Time Cap: 20 minutes
Score: Time
Scaling Options
Beginner
Four rounds for time of:
Run 200-400 meters
15 Overhead squats 45/35lbs
Intermediate
Three rounds for time of:
Run 400 meters
25 Overhead squats (115 / 75 lbs)
Extra Accessory
Metcon (AMRAP – Reps)
Tabata V-ups
Scale down to knee tucks or anchored situps