CrossFit – Fri, Apr 26
Warm up
2 Position Power Snatch (Weight)
Every 1:30
7 Sets
1 Power Snatch above the Knee +1 Power Snatch from the floor @ 75-80% 1 rm
Metcon Warm Up
1-2 Sets
10 Prone Is, Ts, Ys
10 Single Arm Press (L/R)
5 Banded Chin Ups
-then-
warm up to workout weights
1 Set
Dumbbell Shoulder Press (at weight)
2 Strict Chin Ups
Acai (Time)
Steady Movement
10-9-8-7-6-5-4-3-2-1
Dumbell Shoulder Press (2×50/35)
3 Strict Chin Ups or Pull Ups after each set
Time Cap 12 Mins
Goal is to hit time cap with about 80% intensity
Pump
2 Sets
Barbell 21s
7 From bottom to Halfway
7 From Halfway to Top
7 Full Reps
-rest as needed between sets
2 Sets
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets
Hip Halo
Banded 7’s
Burgner Warm Up Snatch