90 secs/side Overhead Banded Distractions
Then complete 2-3 sets in 6 mins of:
6/side Barbell OH Deadbugs
6/side Barbell Kneeling Rotations
6/side OH Barbell Reverse Lunges
12 Banded Pull Aparts
Overhead Squat (Every 3 mins x 12 mins: 8 reps)
Set 1 at 65% of 1RM
Set 2 at 70% of 1RM
Set 3 at 75% of 1RM
Go for a heavy 8 rep for the day if you feel able. If not, perform another set at previous weight.
Metcon
EMOM x 6 mins:
1. 5/side 1-Arm OH KB Squat
2. 2/side DB Squat Snatch (as heavy as possible)
This is a little skill piece to introduce the movements we will be doing in the metcon.
Focus on a straight and locked scapula and elbow on the squats. Move your feet like a snatch on the DB Squat Snatches instead of pulling with a muscle snatch version.
Pretend you are doing a heavy Squat Snatch each time.
Metcon (2 Rounds for reps)
Complete 2 sets of:
AMRAP x 6 mins:
10 Alternating DB Snatches (50/35)
12 Push Ups
14 T2B
(Rest 6 mins between sets)
Try to go unbroken for as long as you can. On the second set keep the Snatches unbroken but cut the gymnastic movements into 2 sets if needed.
Metcon
Optional Etra Work
Complete 3 sets of:
10 DB Hip Thrust off bench with a 3 sec hold at the top (use your DBs from the previous metcons)
8/side KB Arm Bar
Rest 90 secs
Every 90 secs x 15 mins:
2 Hang Power Snatch + 3 Ring / Bar MUs
(build to heavy 2 rep)
Complete 10 sets of:
45 sec hard Row
Rest Walk 1 min & 15 secs
Cardio CrossFit
04 Dec, 2020
CFC 12.4.20
Metcon
EMOM x 18 mins:
1. 40 secs DUs / Singles
2. 40 secs Wide Leg Good Mornings
3. 40 secs Wide Leg Walk Outs to Push Up
4. 40 secs Spiderman Lunges with Thoracic Twist
5. 200m Run
6. Rest