CrossFit – Wed, Sep 25
Warm Up
Power Snatch (7 Sets
1 Power Snatch @ 83-85% 1 RM Power Snatch)
1 Power Snatch @ 83-85% 1 RM Power Snatch)
1 Set every 1:30
Warm Up
10:00 Moving Through
!:00 Row
10 Russian Kettlebell Swings
10 Kettlebell Front Rack Squat (Light)
:30 Plank
:20 Handstand Hold (free or wall)
10 Kip to Swing
5 Kipping Chest to Bar
then warm up to workout weights
Workout Prep
1 Set
2 Sandbag Cleans
2 Sandbag Squats
4 GHD Sit Ups
10 ft Handstand Walk
2 Bar Muscle Ups
10ft Sandbag Carry
Ferris Wheel (2 Rounds for reps)
2 Sets
3 Rounds
7 Sandbag Cleans (100/70)
7 Sandbag Cleans (100/70)
-Straight into-
3 Rounds
15 GHD Sit Ups
45 ft Hand Stand Walk
-straight into-
3 Rounds
7 Bar Muscle Ups
50 ft Sandbag Carry (100/70)
-rest 5 minutes b/t sets-
Time Cap Each Set 16 mins
Mobilization
Crossover Symmetry
Banded 7’s
Barbell Prep
Burgener Warm Up (Snatch)