CrossFit – Wed, Mar 1
Warm-up
Metcon
Creed (AMRAP – Reps)
1 set (aka “One Time Through”)
Minute 1: 12/10 Calorie Row
Minute 2: 8 Dumbbell Front Squats (2×50/35)
Minute 3: 12/10 Calorie Row
Minute 4: 6 Dumbbell Push Press (2×50/35)
Minute 5: 12/10 Calorie Row
Minute 6: 4 Dumbbell Thrusters (2×50/35)
Minute 7: 12/10 Calorie Row
Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35)
Weightlifting
Tempo Snatch Pull (5×3)
From the floor, perform a slow Snatch Pull, taking the prescribed amount of time to go from the floor to the launch position before completing the explosive Snatch Pull
3 Tempo Snatch Pulls @ 85% 1 RM Snatch
3 Tempo Snatch Pulls @ 85% 1 RM Snatch
3 Tempo Snatch Pulls @ 85% 1 RM Snatch
3 Tempo Snatch Pulls @ 85% 1 RM Snatch
3 Tempo Snatch Pulls @ 85% 1 RM Snatch
Post Workout Mobility
1 minute Couch Stretch (each side)
1 minute Pigeon Pose/Stretch (each side)
Accessory
DB OH Mix Hold (4 Rounds for reps)
4 Sets
:30 Dumbbell Mixed Grip Hold (1 Dumbbell Overhead, 1 Dumbbell in Front Rack) (each arm)
– rest 1:00 between sets-
8 minutes moving through:
300m Row
8 Dumbbell Goblet Squat (Light-Moderate)
8 Single Arm Press R/L (Light-Moderate)
4 Single Arm Thruster R/L (Light-Moderate)
-Then-
Warm Up to Dumbbell weight on all movements.
1 Set: (at workout pace)
4/2 Calorie Row
2 Dumbbell Front Squats (at workout weight)
2 Dumbbell Push Press (at workout weight)
2 Dumbbell Thrusters (at workout weight)
2 Dumbbell Squat Clean Thrusters (at workout weight)