CrossFit – Wed, Jul 26
Strength Warm up
Snatch (Snatch [Technique Work]
3-2-1-3-2-1-1-1
*Do a set every minute.
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6.5/10 RPE
2 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 7.5/10 RPE)
Clean and Jerk (Clean & Jerk [Technique Work]2-2-1-1-1-1
*Do a set every minute.
*Do a set every minute.
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE)
Pre-MetCon Warm-up
1 Set: (at workout pace)
5 GHD Sit Up
4 Wall Ball (at workout weight)
3 Deadlift (at workout weight)
2 Toes to Bar
1 Burpee Get Box Get Over (at workout height)
Metcon
Lamborghini (Time)
For time:
100 GHD Sit Ups/Scale: 60 ABmat situps
80 Wall Balls (20/14) (10ft)
60 Deadlifts (155/105)
40 Toes to Bar
20 Burpee Get Box Get Overs, (48/40)
TC: 20min
Cool Down
2 Minutes Downward dog to Upward Dog Transition
Burgener Warm Up
Skill Transfer Work
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch