November 2nd, 2014

FTX CrossFit Weightlifting

Power Snatch (Breathing Ladder 1-2-3-4-5-6-7-6-5-4-3-2-1)

Scapula Strength Work (2×8 of each, alternate)

Push-up, Pull-up, Dip variants
Scapula Push-ups: In said position, while keeping your arms locked out let your chest sink down/scapulas pinching, then lift chest up/rounding upper back
Scapula Pull-ups: Hanging from a bar with active shoulder, let your body sink down (passive shoulders), then; keeping your arms straight, retract your scapulas, lifting your body up slightly.
Scapula Dips: From an active mount, let your torso sag down between your straight arms, then flexing around your scapulas make your torso go back to its start position.

Metcon (AMRAP – Rounds and Reps)

Continuous AMRAP Circuit

1:00 ON / 1:00 OFF

  • 5 Indian Sit-ups
  • 5 Burpees
  • 20 D/U

For 8 Rounds

Scaled: Singles / Sit-ups
Start each new minute/round where you left off.