CrossFit – Tue, May 13
Metcon Warm Up
McConaughey (Time)
3 Rounds:
30 GHD Sit Ups (OR 48 Abmat Sit Up)
100ft Dumbbell Overhead Walking Lunge (50/35)
50ft Handstand Walk
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Time: sub 12 minutes
• Time Cap: 15 minutes
Barbell Prep
Burgener Warm up Snatch – 3-5 reps at each position
Skill Transfer Exercises Snatch – 3-5 reps of each movement
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch (Weight)
3 Minutes (New set every minute)
1 Snach @65% 1RM Snatch
-Directly Into-
3 Minutes (New set every minute)
1 Snatch @70% 1RM Snatch
-Directly Into-
3 Minutes (New set every minute)
1 Snatch @75% 1RM Snatch
Mayhem Hip Halo Activation
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski OR Row (easy-moderate)
50ft Overhead Carry (each arm, moderate)
20 Step Back Lunge
10 Abmat Sit Up
-Then-
Warm up to full workout movements and weights.
Workout Prep
1 set (at workout pace):
3 GHD Sit Ups
10ft Dumbbell Overhead Walking Lunge (50/35)
5ft Handstand Walk