CrossFit – Wed, Jan 24
Strength Warm up
Power Snatch (*Do one complex every 2 minutes.
2 Position Power Snatch @ 60% 1 RM Power Snatch
2 Position Power Snatch @ 65% 1 RM Power Snatch
2 Position Power Snatch @ 68% 1 RM Power Snatch
2 Position Power Snatch @ 70% 1 RM Power Snatch
2 Position Power Snatch )
Floor & Above the knee
Metcon
Metcon Warm up
Movement Prep
2 Sets
1:00 Echo Bike (moderate)
50 Single Unders
25 Double Unders
Workout Prep
1 Set: (at workout pace)
3/2 Calorie Echo Bike
15 Double Unders
3/2 Calorie Echo Bike
Peter Parker (Time)
5 Sets: (1 set every 3 minutes 30 seconds)
14/11 Calorie Echo Bike
70 Double Unders
14/11 Calorie Echo Bike
*Sub 18/14 Calorie Assault Bike if needed for Rx’d
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes
Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch