CrossFit Ambush – CrossFit

Warm-up

double under practice

( 5 minutes )

Coach led barbell warm up

10 reps

-deadlift

-shrug high pull ( clean grip )

-shrug high pull ( snatch grip )

-muscle clean

-muscle snatch

-power clean

-ohs

-full snatch

15 minutes

Skill

Push/Pull Cycle

Snatch Grip Deadlift

5×5 ( pause above the knee )

moderate weight

12 minutes

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 double-unders

Men: 155 lb.

Women: 105 lb.
Scaling

Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 double-unders

Men: 125 lb.

Women: 85 lb.

Beginner Option

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 single-unders

Men: 95 lb.

Women: 65 lb.

Accessory Work

Hip extensions – 25 reps

GHDS -25 reps