CrossFit – Mon, Jul 22
Warm Up
Snatch Deadlift + Power Snatch + Floating Power Snatch+ Floating Pause Snatch (Weight)
Do a Set Every 2 mins
5 Sets
1 Snatch Deadlift to Power Position + 1 Floating Power Snatch to parallel + 1 Floating Pause Snatch
*Floating Pause Snatch: Pause in receive for 3 seconds
Start at 60-65%
*Touch/Float and go
Metcon Warm Up
1-2 Sets
:40 Bike (Standing)
:20 Bike (Seated)
15 Banded Good Morning
5 No Jump Burpee
5 Box Jump w Step Down
-Workout Prep-
1 Set
2 Deadlift at workout weight
2 Cal Bike
2 Burpee Box Jump overs
Summer Olympics (Time)
3 Sets
2 Rounds
10 Deadlifts (225/155)
6 Cal Echo Bike
10 Burpee Box Jump Overs
6 Cal Echo Bike
Time Cap Each Set 4 mins
2 Sets
:30 Single Kettelbell Front Rack Wall Sit Hold
5 Heel Eleveated Goblet Squats
10 Renegade Rows
:45 Double Kettlebell Flutter Kick
-then-
Snatch Burgner Warm Up