CrossFit – Mon, Sep 16
Warm Up
Power Snatch (1 Power Snatch @ 75-85% 1 RM Power Snatch
1 Power Snatch @ 75-85% 1 RM Power Snatch
1 Power Snatch @ 75-85% 1 RM Power Snatch
1 Power Snatch @ 75-85% 1 RM Power Snatch
1 Power Snatch @ 75-85% 1 RM Power Snatch)
1 Power Snatch @ 75-85% 1 RM Power Snatch
1 Power Snatch @ 75-85% 1 RM Power Snatch
1 Power Snatch @ 75-85% 1 RM Power Snatch
1 Power Snatch @ 75-85% 1 RM Power Snatch)
Do a set every minute
Metcon Warm Up
Hinshaw Run Warm Up (1 Round)
- Toes Out
- Toes In
- Heels Walk
- Toes Walk
- 25′ Butt Kickers
- 25′ Zombie Walks
- 100m Run
Burrito (7 Rounds for reps)
7 Sets
400m Run with decreasing rest
After Set 1= 3:00 Rest
After Set 2=2:30 Rest
After Set 3=2:00 Rest
After Set 4=1:30 Rest
After Set 5= 1:00 Rest
After Set 6=:30 Rest
Target Time Each Set 2:00
Machine Options:
Row: 500m
Bike ERG 1000m
Air Bike 30 Cals
Mobilization:
Crossover Symmetry
Banded 7’s
Hip Halo
Barbell Prep
Burgener (Snatch)