03/19/2014

Main – CrossFit

Warm-up

Glute Activation (No Measure)

Dynamic
+
5 Minutes of:

5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)

Weightlifting

Hang Power Snatch

Snatch Tech Work
5 Muscle Snatches
5 Scare Crows
5 Hang Power Snatch

RX+
Hang Power Snatch + Snatch Push Press + OHS
(3+2+1) x 2 (95/65)

Weightlifting

Clean Grip Dead Lift (3 x 6-8 @ 70% (Of 1RM of Clean))

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Cool Down

Prone Wall Squat Holds
:30 Sec x 4

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