CrossFit – Fri, Apr 12
Warm Up
3 Position Power Snatch (Weight)
7 Sets (every 1:30)
1 High Hang Snatch + 1 Power Snatch Above the Knee + 1 Power Snatch @65-75% 1RM
Metcon Warm up
1-2 Sets
15 Cal Row
10 Hanging Scap Retractions
5 Banded Supinated Grip Pull Ups
10 Hand Release Push Ups
:30 Plank
-then-
1 Set @ Workout Pace
2 Strict Supinated Pull Ups
2 Ring Push Ups
2 V Ups
BLT (Time)
2 Rounds
25 Supinated Grip Pull Ups
50 Ring Push Ups (or Dumbbell Push Ups)
75 V Ups
Time Cap 22 Mins
Hip Halo Activation
Burgner Warm Up (Snatch)