Crossfit Thalwil – CrossFit

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Workout

220328 (Time)

RX

9-6-3 reps for time:


Snatches (61/84 kg)


Burpee box jump-overs

INTERMEDIATE

9-6-3 reps for time:


Snatches (43/61 kg)


Burpee box jump-overs

BEGINNER

9-6-3 reps for time:


Snatches (25/34 kg)


Burpee box step-overs

SKILL WORK

Snatch (EMOM 10: GET HEAVY SINGLE)

Cool Down

Metcon (No Measure)

Accumulate:


30 alternating scorpion stretches


1:00 piriformis stretch/side

Work on Your Weakness

Metcon (No Measure)

STRENGTH I

Every 4:00 for 5 sets:


100-ft sandbag bear-hug carry (150/100 lb)


5 bench presses
–

Rest as needed between movements.
– Complete each set of bench presses at 60% or greater of your 1-rep max.

Metcon (No Measure)

SKILL I

Every 2:00 for 6 sets:


2-4 strict deficit handstand push-ups + 2-4 kipping deficit handstand push-ups


– Adjust the deficit as needed to complete all 4-8 reps unbroken.


– Aim to always complete an equal number of strict and kipping reps each set.

Metcon (No Measure)

SKILL II

On a 7:00 clock:


1-2-3-4 … etc.


Left leg single-leg squats
Right leg single-leg squats
– For this skill work, each set MUST be unbroken, without letting the free leg ever touch the floor. If you lose balance or need to rest, restart the set.

Metcon (No Measure)

STAMINA I

EMOM 15:


Min. 1 | 15/20-cal. row, ski, or bike


Min. 2 | 75 double-unders


Min. 3 | Rest


– Finish both movements in under 1:00 or scale to finish in under :45.

Metcon (Time)

STAMINA II

2 sets for total time:


200-m run


400-m run


800-m run


100-m sprint


– Rest 1:00 between each distance.


– Each run should be a hard effort relative to the distance being performed. No pacing.