CrossFit – Tue, Jul 2
Warm Up
Power Snatch (5×1 Power Snatch)
1 Power Snatch @ 73% 1 RM Snatch
1 Power Snatch @ 75% 1 RM Snatch
1 Power Snatch @ 75% 1 RM Snatch
1 Power Snatch @ 78-80% 1 RM Snatch
1 Power Snatch @ 78-80% 1 RM Snatch
*Do a set every 1 minute
Metcon Warm Up
7:00 Moving Through
1:00 Ski
10 Banded Good Mornings
5 Step Up Burpee
5 Kipping Pull Up
-then-
warm up snatch weight
Workout Prep
1 Set
2 Power Snatch
2 Burpee Pull Ups
Continental Congress (Time)
For Time
1-2-3-4-5-6-7-8–9-10
Power Snatch (135/95)
Burpee Pull Up
Time Cap 14 Mins
Cool Down
2 Min Bench Stretch for Lats
1 Min Ring Lat Stretch
1 Min Couch Stretch
Crossover Symmetry
Banded 7’s
Burgner Warm Up (Snatch)