CrossFit – Mon, Jun 24
Warm Up
Power Snatch (2 “Receive Position” Power Snatch @ 60-63%
2 “Receive Position” Power Snatch @ 65-68%
2 “Receive Position” Power Snatch @ 70-73%
2 “Receive Position” Power Snatch @ 75%
2 “Receive Position” Power Snatch @ 65-68%
2 “Receive Position” Power Snatch @ 70-73%
2 “Receive Position” Power Snatch @ 75%
)
Do a. set every 1:30
*Receive one rep in quarter squat on rep at parallel
Squat Snatch (2 “Receive Position” Squat Snatch @73-75% Snatch
2 “Receive Position” Squat Snatch @78-80% Snatch
2 “Receive Position” Squat Snatch @82-85% Snatch
2 “Receive Position” Squat Snatch @85+% Snatch)
2 “Receive Position” Squat Snatch @78-80% Snatch
2 “Receive Position” Squat Snatch @82-85% Snatch
2 “Receive Position” Squat Snatch @85+% Snatch)
Do a set every 1:30 every minute
*Receive one rep just below parallel and one rep in deep squat
Metcon Warmup
1-2 Sets
1:00 Bike
50 Single Unders
10 Hanging Scap retractions
5 Kip to Swing
5 V Ups
5 Front Squats (Empty BB)
Workout Prep:
20 Double Unders
5 Toes to Bar
2 Front Squat at weight
Up (Time)
5 Rounds
100 Double Unders
20 Toes to Bar
10 Front Squats (185/125)
Time Cap 18 Mins
Crossover Symmetry
Banded 7’s
Burgner Warm Up (Snatch)