CrossFit Indian Trail – CrossFit
Warm-up
Snatch ( 3 different options)
A. If you are feeling great, then follow option A where you will build to a heavy single for the day.
Snatch 1-1-1-1-1-1-1-1-1
B. If you are feeling so-so, you will follow option B where you will do some waves with power movements.
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
C. If you are feeling like someone ran you over with a truck, you will follow option C where you will stick to fixed percentages for the day.
1 Snatch @ 75% 1RM Snatch
1 Snatch @ 78% 1RM Snatch
1 Snatch @ 80% 1RM Snatch
1 Snatch @ 83% 1RM Snatch
1 Snatch @ 83% 1RM Snatch
Clean and Jerk (3 different options)
A. Clean and Jerk 1-1-1-1-1-1-1-1-1
1
B. 2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
2 Power Clean + 2 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
1 Power Clean + 1 Push Jerk @ 8.5/10 RPE
C. 1 Clean and Jerk @ 75% 1RM Clean and Jerk
1 Clean and Jerk @ 78% 1RM Clean and Jerk
1 Clean and Jerk @ 80% 1RM Clean and Jerk
1 Clean and Jerk @ 83% 1RM Clean and Jerk
1 Clean and Jerk @ 83% 1RM Clean and Jerk
Metcon
Metcon (Time)
For time:
50/40 Calorie Row
50/40 Calorie Echo Bike
50/40 Calorie Row