CrossFit – Tue, Jun 4
Warm Up
3 Position Pause Snatch Deadlift (Weight)
5 Sets (1 set every 1:30)
1 x 3 position Pause Snatch Deadlift @ 85% 1 RM Snatch
Positions are: pause 1 inch off the floor, above the knee and mid thigh for 3 seconds at each position
Metcon Warm Up
Row
1:30 Easy
:30 Moderate
1:00 East
:30 Fast
:30 Easy
:30 Fast
:30 Rest
:10 Sprint
Alps (Time)
12 Sets
300m Row
-rest 1 minute b/t sets
Sets 1-4= Sprint final 100m
Sets 5-8= Sprint middle 100m
Sets 9-12= Sprint the first 100m
*Hold 7-8 RPE for the 200m youare not sprinting
Hip Halo Activation
2 Sets
15 Banded Good Mornings
10 Single Arm KB Deadlift (L/R)